CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch

1. Snatch Primer

3 Muscle Snatches + 3 Overhead Squats

1 Set – 40%,

1 Set – 45%,

3 Sets – 50%

2. Snatch

On the Minute x 12

Power Snatch + Hang Squat Snatch

Minute 1: 60%

Minute 2: 64%

Minute 3: 68%

Minute 4: Rest

Minute 5: 72%

Minute 6: 76%

Minute 7: 80%

Minute 8: Rest

Minutes 9-10-11: Build to a Heavy Complex

Metcon

Metcon (Time)

3 rounds

10 T2B

10 Burpees

10 Power Snatches 115/80

65/45 Cal Row

2 Rounds

10 T2B

10 Burpees

10 Power Snatches 135/95

65/45 Cal Row

1 Round

10 T2B

10 Burpees

10 Power Snatches 155/105