Bellhouse Crossfit – CrossFit

Power Clean (3 Sets:
1 Power Clean
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* Same Weight Across
* Aim For 89% 1RM)

“Pet Peeve” (Time)

4 Rounds For Time:

400 Meter Run

8 Power Snatches (115/85)

8 Dumbbell Box Step-ups (20″)

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Double Dumbbells: (50/35)’s

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+: (95/65), (50/35)’s
Mod. 1:

(95/65)

(35/25)’s

Mod. 2:

300m Run

(75/55)

(25/15)s

Mod. 3:

(135/95)

Warm Up

General Flow (Grab PVC Pipe)

0:30 PVC Passhtrough

0:30 PVC Around the Worlds

0:30 Deep Squat Hold

0:30 Alternating Reverse Lunges

0:30 PVC Overhead Squat

0:30 Box Step Downs (Tempo on the way down)

0:30 Pogo Hops

0:30 High Knees (In place)

0:30 Alternating Step Ups

Power Snatch Progression

Sumo DL

After Party

Gun Show

4 Sets

Set 1: Big Set Strict Pull-ups

Set 2: Big Set Strict Chin-ups

Set 3: Big Set Banded Strict Pull-ups

Set 4: Big Set Banded Strict Chin-ups

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Rest 1 Minutes Between All Sets