CrossFit Belleville – Competitor’s Club

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Weightlifting

Squats

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk (Friday )

Clean and Jerk Complex

5 Sets (Building to a Moderate):

5-Rep Touch and Go Squat Clean + Split Jerk

Deadlift (Saturday )

Deadlift

Romanian Deadlifts:

Heavy 12-10-8

Sumo Deadlifts:

Heavy 6-4-2

Metcon

Metcon (2 Rounds for reps)

Rope Climbs

AMRAP 5:

Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:

Rope Climbs
Saturday

Metcon (AMRAP – Reps)

“Clean House”

5 Rounds:

AMRAP 4:

400 Meter Run

1 Round of “Cindy”

Max Power Snatches (115/80)

2 Minutes Rest Between
Saturday