CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean and Jerk (Friday )

On the Minute x 5:

Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)

Directly Into…

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk (70)

Deadlift (Friday )

Heavy Set of 6-4-2

Metcon

Metcon (AMRAP – Reps)

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)
Friday

(Time)

3 Rounds For Time:

1,000 Meter Row

10 Bar Muscle-ups

21 Burpee Box Jump Overs (24/20)
Saturday

Metcon (No Measure)

3 Rounds, Not For Time:

15 V-ups

35 Weighted AbMat Sit-ups
Saturday