Bell House Fitness – CrossFit
Metcon (3 Rounds for time)
“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
BELLHOUSE VIDEO: https://m.youtube.com/watch?v=YJrhJxq7hpU
STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and Wodify will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the dumbbell movements
Power Cleans and squat clean thrusters will alternate each rep
1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
WARM-UP
2-3 ROUNDS:
30 Seconds Dumbbell Deadlift
30 Seconds Air Squats
20 Overhead Circles (10 Each Direction)
5 Inchworm to push-up