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CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean and Jerk (Friday)

5 Sets:

Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

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

Deadlift (Saturday )

9 Sets Total:

3×3 at 72%

3×3 at 77%

3×3 at 82%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

5 Round Buy-In:

200 Meter Run

10 Overhead Squats (95/65)

In Time Remaining…

Max Rounds:

5 Chest to Bar Pull-ups

7 Kipping Handstand Push-ups

21 Air Squats
Friday

Metcon (No Measure)

Not For Time:

30 Hip Extensions, 30 Second Hip Extension Hold

20 Hip Extensions, 20 Second Hip Extension Hold

10 Hip Extensions, 10 Second Hip Extension Hold

10 GHD Sit-Ups, 10 Second GHD Supine Hold

20 GHD Sit-Ups, 20 Second GHD Supine Hold

30 GHD Sit-Ups, 30 Second GHD Supine Hold
Friday

Metcon (Time)

For Time:

5 Rope Climbs, 15/12 Calorie Assault Bike

4 Rope Climbs, 15/12 Calorie Assault Bike

3 Rope Climbs, 15/12 Calorie Assault Bike

2 Rope Climbs, 15/12 Calorie Assault Bike

1 Rope Climb, 15/12 Calorie Assault Bike
Saturday

Metcon (Time)

“Viper”

For Time:

60/42 Calorie Row

50 Box Jump Overs (24/20)

40 Toes to Bar

30 Power Snatches (115/80)
Saturday