Bellhouse Crossfit – CrossFit

Shoulder Press (On the 3:00 x 3 Sets:
3 Strict Press

* 3 Second Pause
* Build In Weight)

“Dismantled” (Time)

3 Rounds:

15 Power Cleans

15 Lateral Barbell Burpees

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Directly Into…

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3 Rounds:

15 Push Jerks

15 Box Jumps (24″”/20″”)

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Barbell: (115/85)

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Time Cap: 18 Minutes
Mod. 1:

(95/65)

Mod. 2:

3 Rounds:

12 Power Cleans (75/55)

12 Lateral Barbell Burpees

3 Rounds:

12 Push Jerks (75/55)

12 Box Jumps (20/16)

BAF:

3 Rounds:

10 Power Cleans (45/35)

10 Lateral Barbell Burpees

3 Rounds:

10 Push Jerks (45/35)

10 Box Jumps (20/16)

Warm Up

0:20 jumping jacks

0:20 knee pulls to the chest

0:20 quad pulls

0:20 knuckle draggers

0:20 bunny hops

0:20 downward dog

0:20 scorpions

0:20 spiderman + worlds greatest

0:20 tuck Jumps

0:20 push ups

0:20 quick ups

0:20 buprees

0:20 box jumps

After Party

Gun Show

2-3 Sets:

A) Big Set of Push-ups (Floor)

B) Big Set of Push-ups on Low Box

C) Big set of Push-ups on Higher Box

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* Move Directly From A-B-C

* Rest 3 Minutes After Completing (C)