CrossFit Belleville – Competitor’s Club
Metcon
Metcon (Time)
5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)
Friday
Metcon (Time)
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk
Metcon (No Measure)
Body Armor
4×7: Weighted Strict Ring Dips
3×7: Pausing Kettlebell Waiter Squats (Each Side)
2×50: GHD Sit-Ups
Friday
Metcon (3 Rounds for reps)
3 Rounds:
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medicine Ball Squat Jumps (20/14)
12/8 Calorie Bike