Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 80% * To Technical Failure ) Super Size (Time) Super Size 5 Rounds For Time: 10 Power Cleans (155/105) 10 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes Power Clean Mods) 135/95 lbs, 95/65 lbs Burpee Box Jump Mods) 20/16 in box, Burpee box step up ‍ Warm up General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Inchworm to spiderman No push up burpee (slow) Box step ups Burpees Bunny hops to tuck jumps Burpee to tuck jump ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 80% * To Technical Failure ) Super Size (Time) Super Size 5 Rounds For Time: 10 Power Cleans (155/105) 10 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes ‍ Warm up General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Inchworm to spiderman No push up burpee (slow) Box step ups Burpees Bunny hops to tuck jumps Burpee to tuck jump ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 5 Clean Deadlifts (empty bar) 5 High Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Bird Dogs 2. Strength Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press Set 1: 10+10 Set 2: 8+8 Set 3: 6+6 Set 4: 4+4 Set 5: 2+2 *Building Sets (Don’t exceed 65% of 1RM Power Clean) 3. Workout Prep 1 set: 2 Burpee Over Rower 5/4 Calorie Row 2 Burpee Over Rower Strength/Accessory Muscle Clean + Shoulder Press Every 2:00 (5 sets) Muscle Cleans + Shoulder Press 10+10 8+8 6+6 4+4 2+2 * Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean. Workout Italian Sub (Time) Freedom (RX’d) For Time: 25 Burpee Over Rower 50/40 Calorie Row 25...Read more

Bellhouse Crossfit – CrossFit Teeter-Totter (Time) Teeter-Totter For Time: 500/450 Meter Row 400 Meter Run 30 Thrusters (75/55) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 20 Thrusters (95/65) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 10 Thrusters (115/85) ‍ Time Cap: 30 Minutes Row Mods) 450/300m Run Mods) 300m, 200m Thrusters) Adjust three ascending weights however needed Warm up General Flow :20 – :30 each Row Bootstraps Inchworms with push up Run 100m Downward dog Reverse lunge & reach Row Air squats Run 200m ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Teeter-Totter (Time) Teeter-Totter For Time: 500/450 Meter Row 400 Meter Run 30 Thrusters (75/55) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 20 Thrusters (95/65) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 10 Thrusters (115/85) ‍ Time Cap: 30 Minutes Warm up General Flow :20 – :30 each Row Bootstraps Inchworms with push up Run 100m Downward dog Reverse lunge & reach Row Air squats Run 200m ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more