Bell House Fitness – Home Gym 01.23.23 (AMRAP – Reps) EQUIPMENT For total reps: 3 sets: Max-rep unbroken push-ups – Rest 2:00 between sets. 3 sets: Max-rep unbroken DB shoulder presses – Rest 2:00 between sets. 3 sets: Max-rep unbroken DB push presses – Rest 2:00 between sets. BODYWEIGHT For total reps: 3 sets: Max-rep...Read More
Bell House Fitness – Lifting 01.23.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max split jerk NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max split jerk and then take as many attempts as needed to find a heavy single for the day....Read More
Bell House Fitness – CrossFit 01.21.23 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: 50 calorie bike 100 KB swings (53/70 lb) 20 wall walks – Split work as needed; 1 partner works at a time. MOD 1 AMRAP 20 with a partner: 40 calorie bike 80 KB swings (35/53 lb) 14...Read More
Bell House Fitness – Home Gym 01.21.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: 600-m run 100 DB swings 20 wall walks – Split work as needed, 1 partner works at a time. BODYWEIGHT AMRAP 20 with a partner: 600-m run 100 air squats 20 wall walks – Split work as...Read More
Bell House Fitness – CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...Read More
Bell House Fitness – Lifting 01.20.23 MAIN LIFT 3 sets for load: 3 hang squat cleans – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat clean. Build to a...Read More
Bell House Fitness – Home Gym 01.20.23 (AMRAP – Reps) EQUIPMENT On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats DB-facing burpees – Use two DBs. In remaining time: Max-rep DB thrusters – Use two DBs. BODYWEIGHT On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Weighted single-leg squats...Read More
Bell House Fitness – CrossFit 01.19.23 (Time) RX For time: 21-15-9-15-21: Calorie row Chest-to-bar pull-ups MOD 1 For time: 21-15-9-15-21: Calorie row Pull-ups MOD 2 For time: 12-9-6-9-12: Calorie row Jumping pull-upsRead More
