CrossFit Belleville – Competitor’s Club

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Weightlifting

Deadlift (Monday)

7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

Push Press (Monday)

5 Sets of 3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

Front Squat (Wednesday)

Squats + Handstand Walking

On the 2:00 x 5

3 Front Squats + 6 Back Squats + 50′ Handstand Walk

Round 1: 55%

Round 2: 60%

Rounds 3-5: 65%

Metcon

Go Fish (Time)

1000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

RX+: 155/115

L3: 115/75

L2: 95/65

L1: 75/55, burpees

*18min Cap
RX++ 185/135

Metcon (Time)

Stamina Conditioning

2 Rounds:

30/21 Calorie Assault Bike

30 Kipping Deficit Handstand Push-ups (6″/4″)

30/21 Calorie Assault Bike

15 Kipping Deficit Handstand Push-ups (6″/4″)
Monday

Metcon (Time)

“Layup”

15-10-5:

Toes to Bar

Wallballs (30/20)

Hang Power Snatches (95/65)

Into…

100′ Double Overhead Kettlebell Lunge (53’s/35’s)

Into…

5-10-15:

Toes to Bar

Wallballs (30/20)

Hang Power Snatches (95/65)
Tuesday

Metcon (Weight)

Odd-Object Conditioning

On the 4:00 x 5 Rounds:

400m Row

50′ Yoke CarryOdd-Object Conditioning
Tuesday

Metcon (No Measure)

Row Conditioning

On the 0:00 – 60/40 Calorie Row

On the 4:00 – 40/30 Calorie Row

On the 7:00 – 40/30 Calorie Row

On the 10:00 – 20/15 Calorie Row

On the 11:00 – 20/15 Calorie Row

On the 12:00 – 20/15 Calorie Row
Tuesday

Metcon (No Measure)

Midline

Accumulate 2:00 in an L-Sit

Accumulate 3:00 in a Weighted Hip Extension (25/15)

Accumulate 4:00 in a D-Ball Hold (150/100)

Athletes Can Break Up Time Totals However They See Fit.
Tuesday

Metcon (Time)

“Girl Power”

3 Rounds:

21/15 Calorie Assault Bike

3 Rounds of “Gymnastic Complex”

5 Squat Cleans (245/165)

1 Round of “Gymnastic Complex”:

4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols
Wednesday

Metcon (Time)

Stamina Conditioning

For Time:

150 Double Unders

75 Thrusters (75/55)

150 Double Unders
Wednesday

Metcon (No Measure)

Body Armor

3 Supersets:

30 Second Kettlebell Front Squat Hold (53’s/35’s)

10 Kettlebell Bent Over Rows (Each Side)

50 Banded Pull-Aparts
Wednesday