CrossFit Belleville – Competitor’s Club

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Metcon

Metcon (Weight)

“Top Down”

With a 12:00 Time Cap:

1 Round:

25 Barbell Facing Burpees

25 Squat Snatches (115/80)

25 Barbell Facing Burpees

Time Remaining: Build to 1RM Hang Snatch
Friday

Metcon (Time)

2 Rounds:

50 Calorie Assault bike

20 Back Squats (225/155)

*Back Squats Come From Ground.
Friday

Metcon (No Measure)

Body Armor

3×10 Barbell Front Rack Halting Reverse Lunges

3×21 Glute Bridges

3×30 Good Mornings
Friday

Metcon (No Measure)

Ring Muscle-Up Conditioning

10 Minute Recovery Effort – Choice of Bike, Ski, or Row

On the 2:00 – 40% of Max Ring Muscle-Ups

On the 4:00 – 50% of Max Ring Muscle-Ups

On the 6:00 – 40% of Max Ring Muscle-Ups

On the 8:00 – 50% of Max Ring Muscle-Ups

On the 10:00 – 40% of Max Ring Muscle-Ups
Saturday

Metcon (Time)

“Bird Box”

For Time:

1 Mile Run

10 Rope Climbs

50 Clean and Jerks (135/95)
Saturday

2000m row

Metcon (No Measure)

Midline

Not For Time:

50 Weighted AbMat Sit-ups (10#)

50 GHD Sit-ups

50 AbMat Sit-ups
Saturday