CrossFit Belleville – Competitor’s Club

View Public Whiteboard

Weightlifting

Squats

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

Snatch (Tuesday )

Snatch Complex

5 Sets:

1 Snatch Pull

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low Hang Power Snatch

Building to a Moderate

Clean (Wednesday )

Barbell Cycling

On the 0:00 – Clean Complex @ 45%

On the 4:00 – Clean Complex @ 50%

On the 8:00 – Clean Complex @ 55%

On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)

3 Rounds:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Monday

Metcon (AMRAP – Reps)

AMRAP 8:

AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders
Monday

Metcon (No Measure)

Strict Gymnastics

4 Sets, Not For Time:

40% Max Strict Handstand Push-ups

6 Tempo Ring Rows

Rest as Needed Between
Tuesday

Metcon (5 Rounds for time)

“Rush Hour”

On the 4:00 x 5 Rounds:

12/9 Calorie Assault Bike

9 Barbell Facing Burpees

6 Power Snatches (135/95)
Tuesday

Metcon (Time)

“Breaking Bad”

5 Rounds:

200 Meter Run

2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)
Wednesday

Metcon (No Measure)

Body Armor

3×8 Tempo Dumbbell Push Presses

3×8 Tempo Dumbbell Bent Over Row

3x Max Effort Ring L-Sit Hold
Wednesday