CrossFit Belleville – Competitor’s Club

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Weightlifting

Squats

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift (Friday)

3×3 at 74%

3×3 at 79%

3×3 at 84%

Clean and Jerk (Saturday )

Clean and Jerk Complex

5 Sets:

3 Hang Power Cleans + 1 Push Press

3 Hang Power Cleans + 1 Push Jerk

3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Push Jerk (Saturday)

Overhead Complex

Build to a Heavy:

6 Push Jerks + 4 Split Jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

Smooth Criminal”

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
Friday

Metcon (Time)

Boxed Out”

For Time:

800 Meter Run

21 Hang Power Snatches (95/65)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches (95/65)

15 Burpee Box Jumps (24/20)

200 Meter Run

9 Hang Power Snatches (95/65)

9 Burpee Box Jumps (24/20)
Saturday