CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean and Jerk

Complex On the 2:00 x 6 Sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Metcon

Metcon (3 Rounds for calories)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

Gymnastics

Metcon (No Measure)

10 Minutes of Handstand Walking Practice