CrossFit Belleville – Competitor’s Club
Weightlifting
Metcon (Weight)
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts
Monday
Snatch (Monday )
Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch
Push Jerk (Tuesday)
Heavy 5-4-3-2-1
Metcon
Metcon (2 Rounds for reps)
Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
Max Ring Muscle-ups
Monday
Metcon (Time)
5 rounds
21/15 Calorie Bike
5 Strict Handstand Push-ups
10 Kipping Handstand Push-ups
Rest 1 Minute Between
Monday
Metcon (Time)
For Time:
50 GHD Sit-Ups
100′ Handstand Walk
20 D-Ball Cleans (150/100)
Tuesday
Metcon (7 Rounds for time)
On the 3:00 x 7
12/9 Calorie Assault Bike
12 Calorie Row
Tuesday
Metcon (Time)
3 Rounds:
4 Rope Climbs
8 Strict handstand Push-ups
50′ Double Kettlebell Walking Lunges (53’s/35’s)
Wednesday
Metcon (No Measure)
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups
Wednesday
Rugrats (Time)
Every 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 DB Front Squats (50s/35s)
15/12 Calorie Assault Bike or 20/15 Row
Score is Slowest Round
L2: 35/20
L1: 25/15, 12/9Cal
Wednesday