Bell House Fitness – CrossFit

09.14.22 (Time)

RX

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

MOD 1

5 rounds for time:

15 push jerks (65/95 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (65/95 lb)

MOD 2

5 rounds for time:

15 push jerks (45/65 lb)

12 ring rows

9 sumo deadlift high pulls

SKILL WORK

Pre-workout:

4 sets:

5 push presses

Push Press (4 sets:
5 push press)

Strict Pulling Program

0-4 Pull Ups:

3×15 – knee pull ups with barbell

Rest 2:00 between each set

5 or More Pull Ups:

3×5 – strict high ring pull ups/or chest to rings

Rest 2:00 between each set