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 (62-65-68%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (72-75-78%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (82-84-86%)

Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Pull (Monday)

6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat (Monday)

3 Sets of 9 (67-71-75%)

Deadlift (Wednesday )

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

Rest as needed between sets.

Metcon

Metcon (Time)

“Lucky 7’s” Monday

5 Rounds:

7 Bar Muscle-Ups

7 Dumbbell Clusters (70’s/50’s)

Metcon (Time)

Conditioning Tuesday

3 Rounds For Time:

75 Double Unders

25 Kipping Handstand Push-ups

Metcon (Time)

“Under Fire”

4 Rounds: Tuesday

400 Meter Run

15 Sumo Deadlift High Pulls (95/65)

9 Burpee Box Jump Overs (24/20)

Metcon (No Measure)

50 Bench Press Repetitions (155/105)

*Every Break: 15 GHD Sit-ups

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (Time)

For Time: Wednesday

100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar