CrossFit Belleville – Competitor’s Club
Metcon
Metcon (Weight)
Sea Legs”
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk
Friday
Metcon (No Measure)
Skill Conditioning
Alternating “On the 2:00” x 16 (4 Rounds):
Minutes 1-2: 50′ Barbell Overhead Walking Lunge
Minutes 3-4: 7 Deficit Kipping Handstand Push-ups + 3 Rope Climbs
Friday
Metcon (Time)
Stamina Conditioning (On the 0:00)
For Time:
6 Devils Press (70’s/50’s), 6 Burpee Bar Muscle-Ups
5 Devils Press (70’s/50’s), 5 Burpee Bar Muscle-Ups
4 Devils Press (70’s/50’s), 4 Burpee Bar Muscle-Ups
3 Devils Press (70’s/50’s), 3 Burpee Bar Muscle-Ups
2 Devils Press (70’s/50’s), 2 Burpee Bar Muscle-Ups
1 Devils Press (70’s/50’s), 1 Burpee Bar Muscle-Up
Saturday
Metcon (5 Rounds for time)
Road Rash” (On the 20:00)
5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
15/12 Calorie Assault Bike
Saturday
Metcon (Time)
Mad Town” (On the 60:00)
For Time:
40/30 Calorie Row
5 Rope Climbs
20 Sandbag Cleans (100/50)
Saturday
Metcon (No Measure)
Midline
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold
Rest 2 Minutes Between
Saturday