Bell House Fitness – CrossFit Bench Press (Every 2:00 for 3 sets: 1 bench press) SKILL WORK Post-workout: On an 8:00 clock: 8 barbell bent over rows – Build to a heavy set. Bench Press (Every 2:00 for 3 sets: 3 bench presses) Bench Press (Every 2:00 for 3 sets: 5 bench presses)Read More
Bell House Fitness – Lifting MAIN LIFT MAIN LIFT 3 sets: 2 cleans (80%) 3 sets: 2 cleans (83%) 3 sets: 1 clean (85%) SCORE: LOAD NOTES We are in week 6 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. It’s...Read More
Bell House Fitness – CrossFit 11.05.22 (Time) RX 4 rounds for time with a partner: 40 DB Snatches (split however) (35/50) 40 wall ball sit ups (pass ball back and forth between partners) (14/20) 400m run (partners run together carrying wall ball)Read More
Bell House Fitness – Home Gym 11.05.22 (Time) EQUIPMENT 5 unbroken sets for total time: 10 DB deadlifts 10 DB cleans 10 DB hang cleans 10 DB shoulder-to-overheads – Rest as little as needed to complete all 40 reps unbroken on each set. BODYWEIGHT 5 sets for reps: :30 alternating single-leg squats :30 air squats...Read More
Bell House Fitness – Lifting Shoulder Press (MAIN LIFT 3 sets: 7 shoulder presses – Building to your heaviest set of 7.) NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As...Read More
Bell House Fitness – Lifting 11.04.22 MAIN LIFT 3 sets: 2 snatches (78%) 4 sets: 2 snatches (80%) NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets...Read More
Bell House Fitness – Home Gym 11.04.22 (5 Rounds for reps) EQUIPMENT 5 x 2:00 rounds for reps: 20 weighted step-ups (20″) 10 lateral DB burpees Max-rep DB hang power cleans – Rest 1:00 between rounds. BODYWEIGHT 5 x 2:00 rounds for reps: 20 weighted step-ups (20″) 10 lateral burpees over an object (6″) Max-rep...Read More
Bell House Fitness – CrossFit 11.04.22 (5 Rounds for reps) RX 5 x 2:00 rounds for reps: 14/20-cal row 10 lateral burpee over the rower Max-rep chest-to-bar pull-ups – Rest 1:00 between rounds. MOD 1 5 x 2:00 rounds for reps: 10/15-cal row 10 lateral burpee over the rower Max-rep pull-ups – Rest 1:00 between...Read More
Bell House Fitness – Home Gym 11.03.22 (Time) EQUIPMENT 5 rounds for time: 11 DB front squats 55 double-unders WORKOUT NOTES 6:00-8:00. Moderate DB loading that can be done unbroken for the first 3 rounds (35/50 lbs). Scale double-under volume foremost. Reduce reps to finish a round in 1:30 or less. Keep the squats as challenging...Read More
