CrossFit Belleville – Competitor’s Club

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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