Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer Exercises

* 10 minutes with a PVC or Empty Barbell

2. Strength

EMOM10: 1 Squat Snatch @ 75% of 1RM Snatch

3. Workout Prep

2 Single Arm Dumbbell Snatches (Right Arm)

2 Single Arm Overhead Walking Lunge Steps (Right Arm)

2 Single Arm Dumbbell Snatches (Left Arm)

2 Single Arm Overhead Walking Lunge Steps (Left Arm)

10 Double Unders (Or 5 Crossovers)

Strength

Snatch

10 Sets of 1 Squat Snatch @75% of 1RM Snatch

* Complete 1 rep every minute for 10 minutes

Workout

Workout (AMRAP – Rounds and Reps)

Marty McFly & Doc

Freedom (RX’d)

12:00 Amrap

8 Single Arm Dumbbell Snatches (50/35) (Right Arm)

8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)

8 Single Arm Dumbbell Snatches (50/35) (Left Arm)

8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)

50 Double Unders (Or 25 Crossovers)

(KG conv: 22.5/15)

Independence

12:00 Amrap

8 Single Arm Dumbbell Snatches (35/25) (Right Arm)

8 Single Arm Overhead Walking Lunge Steps (35/25) (Right Arm)

8 Single Arm Dumbbell Snatches (35/25) (Left Arm)

8 Single Arm Overhead Walking Lunge Steps (35/25) (Left Arm)

35 Double Unders (Or 20 Crossovers)

(KG conv: 15/10)

Liberty

12:00 Amrap

8 Single Arm Hang Cleans (light) (Right Arm)

8 Front Rack Walking Lunge Steps (light)

8 Single Arm Hang Cleans (light) (Left Arm)

8 Front Rack Walking Lunge Steps (light)

50 Single Unders

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 3.5 rounds

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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