Bellhouse Crossfit – CrossFit

Power Clean (Max Repetitions of Power Cleans @ 80%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (04.10.24))

Mambo No. 5 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 30/24 bike cals

9 Power Cleans (95/65)

21 Double Unders

‍

Rest 1 Minute

‍

AMRAP 5:

Buy-In: 20/16 Calorie Bike

6 Power Cleans (135/95)

21 Double Unders

‍

Rest 1 Minute

‍

AMRAP 5:

Buy-In: 12/10 Calorie Bike

3 Power Cleans (165/115)

21 Double Unders

Movement Mods)

Bike Cals Scheme: 20/16-12/10-10/8

Power Cleans: (75/55)-(95/65)-(115/85)

Double Unders: 42 Singles

Warm up

General Flow

0:20 Bike

0:20 Scorpions

0:20 Downard dog

0:20 Forearm stretch

0:20 Alternating worlds greatest stretch

0:20 Jumping jacks

0:20 Bootstraps

0:20 Bend and reach

0:20 Line hops (side to side)

0:20 Air squats

0:20 Lunge + reach

0:20 Line hops (front to back)

0:20 Squat jumps

0:20 Push ups

0:20 Bike

‍

CT Barbell Flow :15 – :20

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

After Party

4 Sets:

12 Banded goodmornings

10 Heavy double DB deadlifts

Rest 2 Minutes Between Sets