CrossFit Belleville – Competitor’s Club

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Weightlifting

Squat Clean (Friday )

Minutes 1-2-3: 3 Squat Cleans (68-72-74)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (78-81-84)

Minute 8: Rest

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

Minute 12: Rest

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

Front Squat (Friday )

2×4 @ 82%

2×3 @ 87%

2×2 @ 92%

Metcon (AMRAP – Reps)

“Tripled Up”

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Row

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Row

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Row

….
Friday

Metcon (Time)

For Time:

50 Double Unders

21 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

9 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

21 Kipping Handstand Push-ups
Friday

Metcon (AMRAP – Rounds and Reps)

“Mind Eraser”

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run
Saturday

Metcon (No Measure)

3 Rounds (Rotating on the 2 Minute):

Minutes 1-2: 30/24 Calorie Row

Minutes 3-4: 20 GHD Sit-ups + 20 Hip
Saturday