CrossFit Belleville – Competitor’s Club

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Weightlifting

Metcon (Weight)

Stamina Squatting (Final Week)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
Friday

Clean and Jerk (Saturday )

Clean and Jerk Complex

Build to a Heavy:

High Hang Clean

Hang Clean

Power Clean

Split Jerk

Metcon (Weight)

Box Front Squat

Build to Moderate Double
Saturday

Metcon

Metcon (AMRAP – Rounds)

Gymnastic Practice

In 15 Minute Window:

8 Strict Toes to Bar

25′ Handstand Walk O-Course
Friday

Metcon (Time)

“Babs”

3 Rounds:

10 Bar Muscle-ups

20 Kipping Handstand Push-ups

30 GHD Sit-ups

40 Wallballs (20/14)
Friday

Metcon (Time)

“Mountain Man”

For Time:

30 Power Snatches (75/55)

800 Meter Run

60 Thrusters (75/55)

800 Meter Run

30 Power Snatches (75/55)
Saturday