CrossFit Belleville – Competitor’s Club

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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