Bell House Fitness – CrossFit Hang Power Clean (7 sets for load: 3 hang power cleans) SKILL WORK Post-workout: 3 sets: 20 weighted glute bridges 20 banded side steps/sideRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 15-12-9: Strict handstand push-ups *Complete 21 sit-ups after each set. 15-12-9: Strict ring dips *Complete 21 sit-ups after each set. 15-12-9: Push-ups *Complete 21 sit-ups after each set. Mod 1 For time: 9-6-3: Strict handstand push-ups *Complete 15 sit-ups after each set. 15-12-9: Strict ring dips *Complete 15 sit-ups after each set. 15-12-9: Push-ups *Complete 15 sit-ups after each set. Mod 2 For time: 15-12-9: DB strict presses *Complete 10 sit-ups after each set. 15-12-9: Box dips *Complete 10 sit-ups after each set. 15-12-9: Push-ups *Complete 10 sit-ups after each set.Read more

Bell House Fitness – CrossFit Front Squat (7 sets for load:1 front squat) SKILL WORK Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack holdRead more

Bell House Fitness – Lifting Weightlifting MAIN LIFT Clean: Every :30 for 10 sets: 3 cleans (50%) 1 set: 12 cleans (50%) (unbroken) 10 cleans (53%) (unbroken) 8 cleans (57%) (unbroken) 6 cleans (60%) (unbroken) Warm-up (No Measure) NOTES In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads. In the first portion of the workout, the 3 cleans should be unbroken and fast. Three reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 3 reps in :05-:06, you are really moving this weight. Great work! In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you don’t think you...Read more

Bell House Fitness – LiftingRead more