Bell House Fitness – CrossFit
Metcon (Time)
3 Rounds For Time :
200m Run
20 Single Arm Hang Dumbbell Snatches
200m Run
20 Single Arm Dumbbell Power Cleans
200m Run
20 Single Arm Dumbbell Thrusters
*On all DB movements, alternate hands every 5 repetitions.
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=q4vkA0iwLzc
Stimulus
Coupling running with a few of our dumbbell weightlifting movements
We expect this workout to take 15-20 minutes
On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
Score is total time of completion
Warm-Up
2-3 Sets
15 Knuckle DragsVideo
15 Glute Bridges Video
15 Air Squats
Metcon (Time)
3 Rounds For Time:
200m Run
20 Odd-Object to Overhead
200m Run
20 Odd-Object Step-Ups
200m Run
20 Odd-Object Thrusters
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=q4vkA0iwLzc
Stimulus
Coupling running with a few of our dumbbell weightlifting movements
We expect this workout to take 15-20 minutes
On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
Single Arm Hang Dumbell snatches will come from in between the legs, starting just above the knee
SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbell on the ground
Score is total time of completion
Warm-Up
2-3 Sets
15 Knuckle Drags
15 Glute Bridges
15 Air Squats