CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean (Friday)

Minutes 1-2-3: 3 Squat Cleans (64-67-70%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (74-77-80%)

Minute 8: Rest

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

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

Front Squat (Friday)

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

Metcon

Metcon (AMRAP – Rounds and Reps)

“Twist and Shout” Friday

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

Metcon (Time)

Heartburn”

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Saturday

Metcon (Time)

For Time:

Buy-In: 100′ Handstand Walk

5 Rope Climbs, 10 D-Ball Cleans (150/100)

4 Rope Climbs, 8 D-Ball Cleans (150/100)

3 Rope Climbs, 6 D-Ball Cleans (150/100)

2 Rope Climbs, 4 D-Ball Cleans (150/100)

1 Rope Climbs, 2 D-Ball Cleans (150/100)

Cash-Out: 100′ Handstand Walk

Saturday
Replace dball with stone to shoulder. Your choice of weight.