CrossFit Belleville – Competitor’s Club

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Weightlifting

Metcon (Weight)

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-ups

7-7-5-5-3-3 Front Squats
Friday

Metcon

Metcon (Time)

“Bee’s Knees”

5 Rounds:

15 Wallballs (30/20, Females 9′ Target)

50′ Sandbag Carry (150/100)

15/10 Assault Bike

50′ Sandbag Carry (150/100)

Rest 2 Minutes Between
Friday

Metcon (4 Rounds for reps)

“Low Five”

AMRAP 5:

30/21 Calorie Row

21 Power Snatches (115/85)

Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Power Snatches (145/100)

Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

9 Power Snatches (175/115)

Max Lateral Bar Burpees

Rest 5 Minutes:

AMRAP 5:

30/21 Calorie Row

3 Power Snatch (205/125)

Max Lateral Bar Burpees
Saturday

Metcon (Time)

Midline

50-40-30-20-10:

Russian Kettlebell Swings (70/53)

GHD Sit-ups
Saturday

Metcon (Time)

Rope Climb Conditioning (Repeat From 11-10)

For Time:

5 Rope Climbs, 15/12 Calorie Assault Bike

4 Rope Climbs, 15/12 Calorie Assault Bike

3 Rope Climbs, 15/12 Calorie Assault Bike

2 Rope Climbs, 15/12 Calorie Assault Bike

1 Rope Climb, 15/12 Calorie Assault Bike
Thursday

Metcon (Time)

100 Double Unders + 12 Bar Muscle-ups + 6 Parallette Handstand Push-ups

100 Double Unders + 8 Bar Muscle-ups + 4 Parallette Handstand Push-ups

100 Double Unders + 4 Bar Muscle-ups + 2 Parallette Handstand Push-ups

Directly Into…

9 Clean and Jerks (185/155)

7 Clean and Jerks (205/165)

5 Clean and Jerks (225/185)

3 Clean and Jerks (255/195)

1 Clean and Jerk (275/215)

*Athletes Choice on Power or Squat, Along with Push or Split Jerk.
Thursday