CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch (Monday)

1rm

Back Squat (Monday)

12rm

Split Jerk (Wednesday )

1rm

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Monday

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

10 Double Unders, 1 Bar Muscle-Up

20 Double Unders, 2 Bar Muscle-Ups

30 Double Unders, 3 Bar Muscle-Ups

….

Up by (10) and (1) per round
Tuesday

Metcon (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

Calorie Row

200 Meter Run
Tuesday

Metcon (No Measure)

Recovery Bike

20 Minute Light Bike

On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups
Tuesday

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Assault Bike

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Assault Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
Wednesday