CrossFit – Wed, Apr 10

Bellhouse Crossfit – CrossFit

Power Clean (Power Clean

Max Repetitions of Power Cleans @ 80%

* To Technical Failure )

Super Size (Time)

Super Size

5 Rounds For Time:

10 Power Cleans (155/105)

10 Burpee Box Jumps (24″/20″)

Time Cap: 15 Minutes

Power Clean Mods) 135/95 lbs, 95/65 lbs

Burpee Box Jump Mods) 20/16 in box, Burpee box step up

Warm up

General Flow

:20 – :30 each

Arm swings

Arm wraps

Quad pulls

Knee pulls

Inchworm to spiderman

No push up burpee (slow)

Box step ups


Bunny hops to tuck jumps

Burpee to tuck jump

CT Barbell Flow

:15 – :20 each


Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats