Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row Mod 1 5 rounds for time: 7 handstand push-up negatives 10 banded ring dips 800/1,000-m row Mod 2 5 rounds for time: 10 push-ups 10 bench dips 400/500-m rowRead more

Bell House Fitness – CrossFit Metcon (Time) RX 3 rounds for time: 800/1,000-m bike 21 hang power snatches (55/75 lb) Mod 1 3 rounds for time: 800/1,000-m bike 21 hang power snatches (45/65 lb) Mod 2 3 rounds for time: 600/750-m bike 15 hang power snatches (35/45 lb)SKILL WORK Post-workout: 3 sets: :40 GHD sit-ups – Rest :20 :40 toes-to-bars – Rest :20Read more

Bell House Fitness – CrossFit CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 45 lb, then 55 lb, then 65 lb M: 65 lb, then 85 lb, then 105 lbTo learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here CrossFit Games Open...Read more

Bell House Fitness – CrossFit Muscle Snatch (1-1-1-1-1) Power Snatch (1-1-1-1-1) Squat Snatch (1-1-1-1-1) SKILL WORK Post-workout: 5 sets for height: 3 box jumps – Rest as needed between sets.Read more

Bell House Fitness – CrossFit Metcon (Time) RX 8 rounds for time: 400-m run – Rest 1:30 Mod 1 Same as Rx’d Mod 2 8 rounds for time: 200-m run – Rest 1:30SKILL WORK Pre-workout: Burgener snatch warm-up: 2 sets: 10 dip-drive 10 dip-drive shrug 10 dip-drive shrug elbows high and outside 10 muscle snatch 10 overhead squats 10 hang power snatches 10 power snatches – Focus on hitting positions over increasing load. – Begin first set with a PVC. Try the second set with an empty bar.Read more