CrossFit Belleville – Competitor’s Club

View Public Whiteboard

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