Bellhouse Crossfit – CrossFit
Power Clean (Max Repetitions of Power Cleans @ 80%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (04.10.24))
Mambo No. 5 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Bike Erg
9 Power Cleans (95/65)
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 35/25 Calorie Bike Erg
6 Power Cleans (135/95)
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 20/15 Calorie Bike Erg
3 Power Cleans (165/115)
21 Double Unders
Movement Mods)
Bike Cals Scheme: (35/25)-(20/15)-(15/10) OR (15/10)-(10/8)-(8/6)
Power Cleans: (75/55)-(95/65)-(115/85)
Double Unders: 42 Singles
Warm up
General Flow
0:20 Bike
0:20 Scorpions
0:20 Downard dog
0:20 Forearm stretch
0:20 Alternating worlds greatest stretch
0:20 Jumping jacks
0:20 Bootstraps
0:20 Bend and reach
0:20 Line hops (side to side)
0:20 Air squats
0:20 Lunge + reach
0:20 Line hops (front to back)
0:20 Squat jumps
0:20 Push ups
0:20 Bike
CT Barbell Flow :15 – :20
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff leg deadlifts
After Party
4 Sets:
12 Banded goodmornings
10 Heavy double DB deadlifts
Rest 2 Minutes Between Sets