CrossFit Belleville – Competitor’s Club
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