Bellhouse Crossfit – CrossFit

Power Clean (Max Repetitions of Power Cleans @ 90%
* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/24/24))

“High & Mighty” (Time)

3 Rounds:

10 Power Cleans @weight(115/85)

10 Box Jumps (30″/24″)

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Directly Into…

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2 Rounds:

10 Power Cleans @weight(135/95)

10 Box Jumps (30″/24″)

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Directly Into…

1 Round

10 Power Cleans @weight(155/105)

10 Box Jumps (30″/24″)

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Time Cap: 18 Minutes
Mod. 1:

(95/65)(115/85)(135/95)

(24″/20″)

Mod. 2:

(55/45) (75/55) (95/65)

(20″/16″)

Warm Up

General Flow 0:20-0:30 each

Childs pose

Downward dog

Upward dog

Scorpions

Box step ups

Jumping jacks

Air squats

Box step downs

Push ups

Box jumps

CT Barbell Flow :15 – :20 each

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

After Party

Aerobic Capacity

12 Sets:

40 Seconds Row

20 Seconds Rest