CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch (Monday)

On the Minute x 11:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (70-73-76%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Back Squat (Monday )

3 Sets of 9 (64-68-72%)

*After each set, complete 50% of Max Ring Muscle-ups

Deadlift (Wednesday )

3×3 @ 80%

3×2 @ 85%

3×1 @ 90%

Rest as needed between sets.

Metcon

Metcon (Time)

“E-Brake”(Monday)

3 Rounds For Time:

400 Meter Run

20 Dumbbell Snatches (50/35)

20/15 Calorie Bike

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
(Tuesday)

Metcon (Time)

“Dead Meat”(Wednesday)

For Time:

1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)

800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)

400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

Accessory Work

Metcon (No Measure)

Body Armor (Wednesday)

3×10 Single Arm Dumbbell Bench Press (Each Side)

3×10 Single Arm Dumbbell Overhead Press (Each Side)