CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch (Monday)

Minutes 0-5: Heavy Double Overhead Squat

Minutes 5-10: Heavy Double Snatch Balance

Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch

Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Metcon

Metcon (5 Rounds for reps)

5 Rounds, In a 90 Second Window:

20/14 Calorie Row

Max Handstand Push-ups

Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups

Rounds 4-5: Kipping Handstand Push-ups
Monday

Metcon (Time)

Dumbbell Freddy Krueger”

21-15-9:

Dumbbell Power Snatch (70/50)

Burpees
Monday

Metcon (2 Rounds for time)

2 Rounds:

40% of Max Ring Muscle-ups + 100 Double Unders

30% of Max Ring Ring Muscle-ups + 100 Double Unders

20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

Metcon (AMRAP – Rounds and Reps)

Crash Course”

AMRAP 15:

27/18 Calorie Assault Bike

21 GHD Sit-ups

15 Chest to Bar Pull-ups

9 Sandbag Cleans (100/70)
Tuesday

Metcon (No Measure)

Body Armor / Midline

3 Giant Sets:

8 Glute Ham Raises

24 Hip Extensions

Max Effort Parallete L-Sit

Rest 2 Minutes Between
Tuesday

Metcon (Time)

Barbell Cycling

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 185/135

Round 2: 155/105

Round 3: 135/95
Barbell Cycling

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 185/135

Round 2: 155/105

Round 3: 135/95

Metcon (Time)

For Time:

100 Wallballs (20/14)

25 Dumbbell Box Step Overs (24/20)

100′ Double Dumbbell Walking Lunge

25 Dumbbell ox Step Overs (24/20)

100 Wallballs (20/14)

Dumbbells at 50/35 Females to a 9′ Wallball Target.
Wednesday