CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch (Monday )

On the Minute x 5:

Power Snatch + Hang Squat Snatch (60-63-65×3)

Directly Into…

On the Minute x 5: 2 Squat Snatches (70)

Back Squat (Monday )

3×5 @ 70%

1×5 @ 75%

Overhead Squat (Wednesday )

Tempo Overhead Squat

Moderate Set of 2

5 Second Down, 2 Second Pause.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders, 10 Dumbbell Power Cleans

30 Double Unders, 10 Dumbbell Hang Squat Cleans

30 Double Unders, 10 Dumbbell Push Presses

30 Double Unders, 10 Dumbbell Reverse Lunges

30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s
Monday

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

15 Toes to Bar

15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

9 Pull-ups

9/6 Calorie Assault Bike
Tuesday

Metcon (No Measure)

4 Rounds

15 Back Extensions

30 GHD Sit-Ups
Tuesday

Metcon (Time)

Ground Breaking”

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (115/80)
Wednesday

Metcon (Time)

Odd-Object Conditioning

For Time:

1 Mile Sandbag carry