CrossFit Belleville – Competitor’s Club

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Weightlifting

Power Snatch (Monday )

Snatch Primer (A)

On the Minute x 5 Sets (50-55-60-60-60%):

Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)

On the Minute x 5:

Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch

On the Minute x 5:

1 Power Snatch (Building to a Heavy)

Back Squat (Wednesday )

Box Squat

8 Sets of 2

2 Sets at Each Percentage: 60-65-70-75%

Back Squat

3 Sets of 2

1 Set at Each Percentage: 83-85-87%

Metcon

Metcon (Time)

“Double Date”

3 Rounds:

15 Hang Power Snatches (135/95)

60 Double Unders

15 Overhead Squats (135/95)

30/21 Calorie Row
Monday

Metcon (Time)

Stamina Builder

3 Rounds:

21 Dumbbell Thrusters (50’s/35’s)

21 Kipping Handstand Push-ups
Monday

Metcon (No Measure)

Ring Muscle-Up Conditioning

10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 – 30% of Max Ring Muscle-ups

On the 4:00 – 40% of Max Ring Muscle-ups

On the 6:00 – 50% of Max Ring Muscle-ups

On the 8:00 – 40% of Max Ring Muscle-ups

On the 10:00 – 30% of Max Ring Muscle-ups
Tuesday

Metcon (Time)

Chain Reaction”

3 Rounds:

21/15 Calorie Assault Bike

7 Toes to Bar + 7 Chest to Bar Pull-ups + 7 Bar Muscle-ups

Directly Into…

3 Rounds:

9 Power Cleans (175/115)

9 Push Jerks (175/115)
Tuesday

Metcon (Time)

Conditioning

21-18-15-12-9:

Calorie Assault bike

Calorie Row

Rest 1 Minute Between Rounds.
Tuesday

Metcon (No Measure)

Midline

2 Rounds:

:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 30 GHD Sit-Ups

:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 20 Weighted Sit-Ups

:30 Seconds Double Overhead Dumbbell Hold + 10 Strict Toes to Bar
Tuesday

Metcon (Time)

Odd-Object Conditioning

Buy-In: 150′ Handstand Walk

3 Rounds:

7 Sandbag Cleans 100/50

50′ Sandbag Carry (150/100)

Cash-Out: 150′ Handstand Walk
Wednesday

Metcon (3 Rounds for reps)

Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (225/155)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (275/185)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (315/205)

6 Lateral Barbell Burpees
Wednesday