CrossFit Belleville – Competitor’s Club

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Weightlifting

Back Squat (Monday)

Pausing Back Squat

5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

Dumbbell Overhead Squat (0:00-5:00)

(Heavy 5 on Each Side)
Wednesday

Dumbbell Squat Snatch (5:00-10:00)

(Heavy 3 on Each Side)
Wednesday

Single Dumbbell Overhead Lunge (10:00-15:00)

(Heavy 50’ on Each Side)
Wednesday

Metcon

Frantastic (Time)

“Frantastic”

For Time:

21 Thrusters (115/80)

9 Ring Muscle-ups

15 Thrusters (115/80)

15 Chest to Bar Pull-ups

9 Thrusters (115/80)

21 Pull-ups
Monday

Metcon (No Measure)

Recovery Row

5 Rounds:

2:00 Light

1:00 Moderate
Monday

Metcon (Weight)

Power Clean + Handstand Walk

On the 90 Seconds x 5 Rounds:

25′ Handstand Walk O-Course

3-3-2-2-1: Power Cleans
Wednesday

Metcon (Time)

“Air Walker”

5 Rounds:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:

3 Power Cleans + 6 Push-ups + 9 Air Squats
Wednesday