CrossFit Belleville – Competitor’s Club

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Weightlifting

3 Position Clean

High Hang + Hang + Floor
On the 2:00 x 6 Rounds:

High Hang Squat Clean (High Thigh)

Hang Squat Clean (Knee Level)

Squat Clean

Front Squat

Front Squat (EMOM 12)

Alternating On the Minute x 12 (6 Rounds):

Minute 1 – 1 Tempo Front Squat

Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand. Note your deficit.

Metcon

Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

9/6 Calorie Assault Bike

6 Burpees to plate

100 Meter Wallball carry/run (30/20)