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CrossFit Belleville – Competitor’s Club

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Weightlifting

Cluster (Monday )

Squat Clean Thruster
On the Minute x 10:

20 Double Unders

1 Squat Clean Thruster

Start at 65% of 1RM Clean and Jerk, Building From There.

Front Squat (Monday )

On the 90 Seconds x 6 Sets:

Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 80%

Set 3: 1 Rep @ 85%

Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 25% Strict Handstand Push-ups

Back Squat (Wednesday )

Tempo Back Squat

5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

Metcon

Metcon (Time)

For Time:

30 Dumbbell Power Snatches

100′ Handstand Walk

20 Dumbbell Power Snatches

50′ Handstand Walk

10 Dumbbell Power Snatches
Build in dB snatch weight

Monday

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike/Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

L3: 35/25, 185/135

L2: 25/15, 155/105

L1: L2 + 20DHCNJ/Burpees
Tuesday

Metcon (Time)

Odd-Object Conditioning

For Time:

25 Calorie Assault bike

25 Axel Bar Power Cleans (165/110)

25 Axel Bar Push Jerks (165/110)

25 Calorie Assault bike
Tuesday

Metcon (No Measure)

Row Capacity

6 Rounds, On the 2:00:

400/330 Meter Row

Round 1: 2k Pace + 9 Seconds

Round 2: 2k Pace + 4 Seconds

Round 3: 2k Pace – 1 Second
Tuesday

Metcon (No Measure)

2 Rounds:

30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups

30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups

30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups
Tuesday

After Party (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50s/35s)

After Each Round: 30 Double Unders

*9min cap

*if you dont have double unders then 60 Singles
Wednesday

Metcon (Time)

For Time:

27 Box Step Overs (70’s/50’s)

200′ Sandbag Walk (150/100)

9 Rope Climbs
Wednesday