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 (64-67-70%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (74-77-80%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (84-86-88%)

Minutes 12-13-14: 1 Squat Snatch (84-86-88%)

Snatch Pull (Monday)

6×1 (77-80-83-86-86-86)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat (Monday)

3×9 (70-74-78%)

Deadlift (Wednesday )

3×3 @ 84%

3×2 @ 88%

3×1 @ 92%

Rest as needed between sets.

Push Press (Wednesday )

Heavy 10

Metcon

Metcon (Time)

“Wasabi”Monday

For Time:

5 Laps (1,000 Meter Run)

40 Chest to Bar Pull-Ups

30 Front Squats (135/105)

20 Barbell Facing Burpees

Metcon (Time)

“Two Tone” Tuesday

30-20-10:

Hang Power Clean (115/80)

Calorie Bike

Directly into…

10-20-30:

Deadlifts (205/145)

Calorie Row

Women complete (21-15-9, 9-15-21) on machines

Metcon (No Measure)

AMRAP 7: Tuesday

5 Strict Ring Dips

:10 Seconds Inverted Barbell Row Hold

:15 Seconds Double Kettlebell Static Squat

Metcon (No Measure)

4 Rounds: Tuesday

:20 Ring Dip Support Hold

:25 GHD Supine Hold

:30 Hand Stand Hold

Metcon (AMRAP – Reps)

“Clothesline” Wednesday

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)



Up by (2’s) until finish

Metcon (Time)

Odd-Object Wednesday

For Time:

50 Manmakers (35’s/20’s)