Bell House Fitness – CrossFit

Clean and Jerk (7 sets for load:
3 clean and jerks)

SKILL WORK

Post-workout:

On a 3:00 clock:

1:00 air squats

1:00 empty bar thrusters

1:00 empty bar overhead squats

– No rest between movements.

Strict Pulling Strength Program

If you have 0-4 strict pull ups If you have 5 or more strict pull ups

3×20 – Lat Pulldowns (with PVC pipe and red or black band)

Rest 1:00 between each set 3×20 – Lat Pulldowns (with PVC pipe and red or black band)

Rest 1:00 between each set