CrossFit Belleville – Competitor’s Club

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Weightlifting

Clean (Friday)

Minutes 1-2-3: 3 Squat Cleans (62-65-68)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (72-75-78)

Minute 8: Rest

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

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

Front Squat (Friday )

2×4 @ 73%

2×3 @ 78%

2×2 @ 83%

Metcon

Metcon (Time)

“Overtime”

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell: (95/65)
Friday

Metcon (No Measure)

Body Armor

3×12 – Dumbbell Bench Press

3×10 – Weighted Alternating Pistols

3×8 – Weighted Strict Ring Dips

3×6 – Weighted Pull-ups
Friday

Metcon (No Measure)

Body Armor

3 “Giant Sets”:

12 Barbell Good Mornings

36 Hip Extensions

2 Minutes Between Sets
Saturday

Metcon (Time)

“Shock Top”

For Time:

75/60 Calorie Row

60 Box Jump Overs (24″/20″)

45 Kipping Handstand Push-ups

30 Deadlifts (245/165)

15 Shoulder to Overhead (245/165)
Saturday