Announcements

Know a guy? We still have room for this Saturday’s MoBro Battle! Scaled & Rx! Talk to your coach!

CrossFit Belleville – Competitor’s Club

View Public Whiteboard

Weightlifting

Snatch (Monday)

5 Sets:

1 Hang Power Snatch + 3 Hang Squat Snatch

Build to a Moderate Set

Squats

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) I

Metcon

Metcon (3 Rounds for reps)

“Triple Double”

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)
Monday

Metcon (AMRAP – Rounds and Reps)

Strict Gymnastics

12 Minute Clock:

2 Strict Ring Muscle-Ups

25′ Handstand Walk

16 Alternating Pistols

25′ Handstand Walk
Tuesday

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Metcon (No Measure)

15 Minute Recovery Bike

15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00
Tuesday

Metcon (AMRAP – Reps)

Barbell Cycling (Benchmark Testing)

In a 3 Minute Window:

9 Power Snatches

15 Power Cleans

21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)
Wednesday

Metcon (Time)

5 rounds For Time:

100 Meter Wreck Bag Run (One Each)

200 Meter Run

20/15 Calorie Row
Wednesday