CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

2 Hang Power Snatches

3 Snatch Balances

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift

Squat Snatch (EMOM 9)

On the Minute x 9 – 1 Repetition

Minute 1 – 79%

Minute 2 – 82%

Minute 3 – 85%

Repeat this cycle (2) additional times.

Back Squat

10 Reps @ 76%

8 Reps @ 81%

6 Reps @ 85%

4 Reps @ 89%

2 Reps @ 94%

Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Burpee Box Jumps (24/20)

15 Overhead Squats (95/65)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Burpee Box Jumps (24/20)

12 Overhead Squats (115/80)

Max Calorie Row

rest 3 minutes

AMRAP 3:

9 Burpee Box Jumps (24/20)

9 Overhead Squats (135/95)

Max Calorie Row
Total cals