CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch (Monday)

Snatch Complex

6 Sets, On the 2:00:

Power Snatch + Hang Squat Snatch + Squat Snatch

(60% – 65% – 70% – 75%x3)

Back Squat (Monday)

Tempo Back Squat

6 Sets of 2

Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

Deadlift (Tuesday)

Tempo Deadlift

7 Sets of 3

Regular pull off ground, 5 second negative.

*After each set, complete 25′ Handstand Walk

Metcon

Metcon (Time)

3 Rounds For Time: (Monday)

60 Air Squats

21/15 Calorie Assault Bike

15 Hang Power Cleans (155/105)

Metcon (Time)

For Time: (Tuesday)

200 Meter Run, 21 Deadlifts (225/155)

200 Meter Run, 18 Strict Handstand Push-ups

200 Meter Run, 15 Deadlifts (225/155)

200 Meter Run, 12 Strict Handstand Push-ups

200 Meter Run, 9 Deadlifts (225/155)

200 Meter Run, 6 Strict Handstand Push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:(Wednesday)

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30 Calorie Row

Metcon (Time)

3 Rounds For Time:(Wednesday)

100 Double-Unders

25 GHD Sit-ups