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 (66-69-72%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Snatch Pull (Monday)

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (60-62-64-66-68%)

Back Squat (Monday)

Back Squat

3 Sets of 9 (73-77-81%)

Split Jerk (Wednesday )

Jerks

Pausing Split Jerk: 3×2

3 Jerk Drives + 1 Split Jerk: 3×1 Complex

Split Jerk: 5×1

Metcon

Metcon (2 Rounds for reps)

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups



Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups



Continue to Climb by 1 Rep Each
Monday

Metcon (No Measure)

Recovery Row

20min

Metcon (AMRAP – Reps)

AMRAP 5:

25 Double Unders, 1 Ring Muscle-ups

25 Double Unders, 2 Ring Muscle-ups

25 Double Unders, 3 Ring Muscle-ups

….

Continue to Climb by 1 Ring Muscle-up
Tuesday

Metcon (Time)

“Inside Out”

For Time:

800 Meter Run

21 Power Cleans (185/135)

400 Meter Wreck Bag Run (50/35)

21 Burpee Box Jump Overs (24/20)
Tuesday

Metcon (Time)

For Time:

100 Calorie Assault Bike

Every 2:00 (Including the 0:00) – 12 GHD Sit-ups
Tuesday

Metcon (5 Rounds for reps)

“Long Gone”

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest
Wednesday

Metcon (No Measure)

Body Armor

5 Supersets:

10 Barbell Bench Press

10 Romanian Deadlifts

Rest 2 Minutes Between
Wednesday