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CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean (Friday )

Squat Clean Complex

On the 90 Seconds x 5:

Power Clean + Hang Squat Clean + Squat Clean

Close grip overhead squat (Saturday )

Close Grip Overhead Squat

Build to a Moderate set of 3

Overhead Squat (Saturday )

Pausing Overhead Squat

2 Reps x 6 30 Second Holds

With 75% of Close Grip Overhead Squat Load

Metcon

Metcon (AMRAP – Reps)

Wet Floor”

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee Box Jump Overs (24/20)

15 Ring Muscle-Ups
Friday

Metcon (No Measure)

Body Armor

A. 3×8: Alternating DB Snatch

B. 3×8: Romanian Deadlift

C. 1 Round:

3 Sets: :30 Seconds On, :30 Seconds Off – GHD Sit-Ups

2 Sets: :30 Seconds On, :30 Seconds Off – Hip Extensions

1 Set: 1:00 On – GHD Sit-up
Friday

Metcon (Time)

For Time:

50′ Handstand Walk, 9 Squat Snatches (185/135)

50′ Handstand Walk, 7 Squat Snatches (185/135)

50′ Handstand Walk, 5 Squat Snatches (185/135)
Saturday

Metcon (Time)

Over Easy”

For Time:

Buy-In: 75/50 Calorie Bike

Directly Into…

3 Rounds:

21 Chest to Bar Pull-Ups

15 Overhead Squats (115/80)

9 Power Clean and Jerks (115/80)
Saturday