CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean and Jerk (Friday )

5 Sets:

1 Squat Clean + 3 Front Squats + 1 Split Jerk

Squats

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Deadlift (Saturday )

9 Sets Total:

3 Sets at 70%

3 Sets at 75%

3 Sets at 80%

Max

15 AbMat Sit-Ups After Each Set

Metcon (AMRAP – Reps)

3 Rounds:

3 Minute Assault Bike

2 Minute Row Calories

1 Minute Lateral Burpees over Rower

Rest 2 Minutes Between Rounds
Friday

Metcon (Time)

For Time:

30 Power Snatches (135/95)

1 Mile Run

Immediately Into…

30-20-10:

Kettlebell Swings (53/35)

Thrusters (75/55)
Saturday