CrossFit – Mon, Jun 3

Bellhouse Crossfit – CrossFit

Bench Press (Max Repetitions of Bench Press @ 85%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (4/15/24))

Perfect Ten (Time)

10 Rounds For Time:

10 Dumbbell Snatches (50/35)

10 Box Jumps (24″/20″)

10 Push-ups

Time Cap: 18 Minutes

Mod. 1: 10 rounds

8 Dumbbell Snatches (50/35)

8 Box Jumps (24″/20″)

8 Push-ups

Mod. 2: 10 rounds

10 Dumbbell Snatches (light)

10 Plate Jumps or step ups

10 Push ups to Box

Warm up

General Flow 0:20-0:30 each

Grab workout DB

Arm swings

Arm wraps

Trunk twists

Quad pulls


Box step ups

Tall plank hold

Downward dog

Box step downs

High to low plank transitions

DB crush grip floor press

Vertical jumps

Tempo push ups

Single arm DB floor press (right)

Single arm DB floor press (left)

Box jumps

Push ups

After Party

5 sets:

3-5 Weighted Pull-ups as heavy as you can

*Rest 1-2 Minutes Between Sets