CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean (Friday)

Minutes 1-2-3: 3 Squat Cleans (60-63-66%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (70-73-76%)

Minute 8: Rest

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

Front Squat (Friday)

2×4 @ 70%

2×3 @ 75%

2×2 @ 80%

Metcon

Metcon (AMRAP – Reps)

Alternating On the Minute x 10 (Friday)(5 Rounds)

Even Minutes – 5 Push Presses

Odd Minutes – 30 Seconds Max Bar Muscle-ups

Metcon (Time)

3 Rounds For Time:(Friday)

27/21 Calorie Row

21 Pull-ups

15 Burpee Box Jump Overs

Metcon (3 Rounds for reps)

“Adderall”(Saturday)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Metcon (4 Rounds for time)

Midline Conditioning (Saturday)

4 Rounds, Each for Time:

15/12 Calorie Assault Bike

21 GHD Sit-ups

100′ Bear Crawl

50′ Handstand Walk

Rest 1:30 between rounds