CrossFit Belleville – Competitor’s Club
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