CrossFit Belleville – Competitor’s Club

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Weightlifting

Squat Clean (Friday)

Minutes 1-2-3: 3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Clean (86-88-90%)

Front Squat (Friday)

2×4 @ 79%

2×3 @ 84%

2×2 @ 90%

Metcon

Metcon (Time)

“Tread Water”

For Time:

2k Row

150 Double Unders

10 Rounds of “Chest to Bar Cindy”

(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)
Friday

Metcon (Time)

10 Rounds:

100 Meter Run

1 Legless Rope Climb
Saturday

Metcon (Time)

For Time:

15 Bar Muscle-ups

150′ Handstand Walk

10 Bar Muscle-ups

100′ Handstand Walk

5 Bar Muscle-ups

50′ Handstand Walk
Saturday

Metcon (Time)

“Stop, Drop, & Roll”

For Time:

1 Mile Wreck Bag Run (50/30)

30/21 Calorie Assault Bike

30 Hang Power Snatches (135/105)

25/18 Calorie Assault Bike

25 Overhead Squats (135/105)

20/15 Calorie Assault Bike

20 Squat Snatches (135/105)
Saturday