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26
Aug

8.27.20

Bell House Fitness – CrossFit

Shoulder Press

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o

failure…no more than 4-6.

(Score is Weight)

Metcon (Time)

FOR TIME

75 DB PU Renegade Rows

(50/35)|(35/20)*

*Every time you break (hands off

DB or resting in the bottom of the

push-up), perform 15 Hollow

Rocks and 15 Sit-Ups.

(Score is Time)

25
Aug

8.26.20

Bell House Fitness – CrossFit

Metcon (Time)

FOR TIME*

100 Double Unders

50/40 Cal Row

100 Double Unders

100 Sit ups

100 Double Unders

50 Burpees

*Every 2:00 beginning at 0:00,

complete 6 DDB Box Step overs (50/35)(24”/20”)

(Score is Time)

24
Aug

8.25.20

Bell House Fitness – CrossFit

Deadlift

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o

failure…no more than 4-6.

(Score is Weight)

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Rack Lunges

9 Thrusters (Front or Back)

6 Burpees Over Bar

(Score is Time)

(115/75)|(75/55)

23
Aug

8.24.20

Bell House Fitness – CrossFit

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :45 DB Overhead Hold or

Handstand Hold

Min 2 – :45 EZ Pace Row

*Athlete Choice for practicing

overhead strength and stability

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

300/200m Row or 18/14 Cal Bike

10/10 DB Strict press

20 Alt. DB Snatch

20 DB Thrusters

(Score is Rounds + Reps)

(50/35)|(35/25)

21
Aug

8.22.20

Bell House Fitness – CrossFit

Metcon (Time)

Jenkins 8:30 am. See you there!!

Partner For Time:

Run w/ DB

100 single DB Devils Press*

Run w/ DB

*together 1 person works at a time

RX Run 800m 35/25 DB

Scaled Run 400m 25/15 DB

20
Aug

8.21.20

Bell House Fitness – CrossFit

Shoulder Press

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8.

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

2-4-6-8-10…etc Hang Power Snatch (95/65)|(65/45)

*After every set perform 15 sit-ups

(Score is Rounds + Reps)

18
Aug

8.19.20

Bell House Fitness – CrossFit

Back Squat

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8.

(Score is Weight)

“CALIFORNIA LOVE” (Time)

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

17
Aug

8.18.20

Bell House Fitness – CrossFit

Metcon (Time)

FOR TIME

800m Run

Immediately into…

4 ROUNDS

15 KB Swings (53/35)

50 Double Unders

(Score is Time)