CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch (Monday )

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Snatch Pull (Monday )

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (63-65-67-69-72)

Back Squat (Monday )

3 Sets of 9 (76-80-84)

Power Clean (Tuesday)

Build to Heavy 5-Rep Touch and Go

Split Jerk (Wednesday )

3 Sets: 3 Jerk Drives + 1 Split Jerk

5 Sets: 1 Split Jerk (83-87-90-93/96*)

*93% or 96% based on feel

Metcon

Metcon (Time)

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (70/53)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs (30/20)

30 Bar Facing Burpees

30 Double Unders
Monday

Metcon (3 Rounds for reps)

Guard Rail”

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

5 Power Cleans (155/105)
Tuesday

Metcon (No Measure)

12 Minute Row

Minute 1: 2k Pace +20 Seconds

Minute 2: 2k Pace +10 Seconds

Minute 3: 2k Pace +20 Seconds

Minute 4: 2k Pace +8 Seconds

Minute 5: 2k Pace +20 Seconds

Minute 6: 2k Pace +6 Seconds

Minute 7: 2k Pace +20 Seconds

Minute 8: 2k Pace +4 Seconds

Minute 9: 2k Pace +20 Seconds

Minute 10: 2k Pace +2 Seconds

Minute 11: 2k Pace +20 Seconds

Minute 12: 2k Pace
Tuesday

Metcon (No Measure)

Handstand Walk Practice

Spend 15:00 in practice.
Wednesday

Metcon (Time)

“High Roller”

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)
Wednesday

Metcon (No Measure)

Body Armor

5 Supersets:

6 Tempo Chest to Bar Pull-Ups

9 Tempo Dumbbell Bench Press

*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.
Wednesday