Bellhouse Crossfit – CrossFit Second Act (AMRAP – Rounds and Reps) Second Act [TEAMS OF 3] AMRAP 25: 3 Rounds: 600 Meter Team Run 30 Power Snatches (135/95) ‍ Directly Into… ‍ 15-30-45… Synchro Lateral Burpee Over Bar Squat Cleans (135/95) ‍ *Add 15 Reps Each Round ‍Read more

Bellhouse Crossfit – CrossFit Second Act (AMRAP – Rounds and Reps) Second Act [TEAMS OF 3] AMRAP 25: 3 Rounds: 600 Meter Team Run 30 Power Snatches (135/95) ‍ Directly Into… ‍ 15-30-45… Bar-Facing Burpees Squat Cleans (135/95) ‍ *Add 15 Reps Each Round ‍Read more

Bellhouse Crossfit – CrossFit Second Act (AMRAP – Rounds and Reps) Second Act [TEAMS OF 3] AMRAP 25: 3 Rounds: 600 Meter Team Run 30 Power Snatches (135/95) ‍ Directly Into… ‍ 15-30-45… Bar-Facing Burpees Power Clean and Jerks (135/95) ‍ *Add 15 Reps Each Round ‍Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 100m Run 5 Sandbag Deadlifts (light-build in weight) 10 Roll and Reach 30-second Knee Plank (elbows) 2. Workout Prep 2 sets: -With partner- 50m Run (together) 2 Sandbag Cleans (build in weight) 10ft Sandbag Carry Workout Reuben Sandwich (Time) Freedom (RX’d) Teams of 2 4 Rounds 400m Run (Together) 10 Sandbag Cleans (150/100) (Or Power Cleans 185/125) (Split between partners) 100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry 70s/50s) (Each) (KG conv: 70/45 Sandbag, 83/56 Power Clean, 32.5/22.5 DBs) Independence Teams of 2 4 Rounds 400m Run (Together) 10 Sandbag Cleans (100/70) (Or Power Cleans 135/95) 100ft Sandbag Carry (100/70) (each) (Or Dumbbell Farmer Carry 50s/35s) (KG conv: 45/32.5 Sandbag, 61/43 Power Clean, 22.5/15 DBs) Liberty Teams of 2 4 Rounds 300m Run (Together) 10 Dumbbell Cleans (moderate) 100ft Dumbbell Farmer Carry (light) Target...Read more

Bellhouse Crossfit – CrossFit Make it a Double (Time) Make It A Double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-ups 36 Double Unders 18 Front Squats 36 Double Unders 15 Pull-ups 30 Double Unders 15 Front Squats 30 Double Unders ‍ Barbell: (115/85) ‍ Time Cap: 15 Minutes Pull Up Mods) Rep Scheme 15-12-9, Jumping Pull Ups, Ring Rows Double Under Mods) 63-54-45 single unders Front Squat (Front Squat Max Repetitions of Front Squats @ 80% *To Technical Failure ) Warm up General Flow Get out ropes & barbells :20-:30 each Alternating spiderman Downward dog Forearm & wrist floor stretch Puppy pose Bootstraps ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more