CrossFit Belleville – Competitor’s Club

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Weightlifting

Squats

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Snatch (Monday)

Snatch Complex

5 Sets (Building to a Moderate):

1 Snatch Pull

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Low Hang Squat Snatch

Metcon

Metcon (4 Rounds for reps)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Erg Burpees

Max Calorie Row
Monday

Metcon (No Measure)

Gymnastic Complex

Each Set To Be Completed Unbroken:

Set 1: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 5 Bar Muscle-ups

Set 2: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

Set 3: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 3 Bar Muscle-ups

Set 4: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 2 Bar Muscle-ups

Set 5: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 1 Bar Muscle-up
Extra

Metcon (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar
Tuesday

Metcon (AMRAP – Rounds)

AMRAP 4:

1-2-3-4-5-6-7-8…

Unbroken Chest to Bar Pull-ups

Climbing as High as Possible
Tuesday

Metcon (No Measure)

Body Armor

3×8 Glute Ham Raise

3×10 Hip and Back Extensions

3×12 Barbell Bench Press

3×16 Close Grip Dumbbell Floor Presses

3x Max Effort L-Sit hold

Rest 1 Minute Between Each
Tuesday

Metcon (Time)

For Time:

21 Push Presses (95/65)

15 Push Presses (135/95)

9 Push Presses (185/135)

15 Push Presses (135/95)

21 Push Presses (95/65)
Wednesday

Metcon (Time)

4 Rounds:

20 Alternating Pistols

15 Box Jump Overs (24/20)

10 Kettlebell Deadlifts (70/55)

Directly Into…

100′ Axel Bar Front Rack Walking Lunge (185/135)
Wednesday