CrossFit Belleville – Competitor’s Club

View Public Whiteboard

Weightlifting

Snatch (Monday)

5 Sets:

Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Squats (Monday)

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

Power Snatch (Wednesday)

Power Snatch Ladder

On the 0:00 – 10 Power Snatches (115/80)

On the 2:00 – 8 Power Snatches (135/95)

On the 4:00 – 6 Power Snatches (165/115)

On the 6:00 – 4 Power Snatches (185/135)

On the 8:00 – 2 Power Snatches (205/145)

Metcon

Metcon (Time)

“Blitz”

5 Rounds For Time:

20/14 Calorie Row

10 Power Clean and Jerks (115/80)
Monday

(2 Rounds for reps)

Strict Gymnastics

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows
Tuesday

Metcon (Time)

For Time:

21 Hang Power Cleans (135/95)

21 Barbell Facing Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Barbell Facing Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Barbell Facing Burpees

50 Double Unders
Tuesday

Metcon (Calories)

Bike Conditioning

10 Rounds

45 Seconds Easy

15 Seconds Fast
Tuesday

Metcon (7 Rounds for time)

“Cement Mixer”

7 Rounds, On the 3:00

400 Meter Run

12 Toes to Bar

Score is slowest round
Wednesday