Bellhouse Crossfit – CrossFit

Power Clean (3 Sets: 
3 Power Clean
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* Same Weight Across 
* Aim For 82% 1RM )

“DT” [BENCHMARK] (Time)

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

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Barbell: (155/105)

AGE GROUP

13-15 & 55+ | (115/85)
Mod. 1:

(115/85)

Mod. 2:

(95/65)

Warm Up

General Flow 0:20-0:30 Each

Samson (Right)

Samson (Left)

Pigeon (Right)

Pigeon (Left)

Boot Straps

Bend and Reach

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Inchworm to Plank

Push-Ups

Body Weight Good Mornings

Squat Jumps

After Party

Lactate Threshold

[2 Sets]:

10 Rounds:

40 Seconds Row (RPE 5-6)

20 Seconds Rest

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Rest 4 Minutes Between Sets