Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 20 squat cleans (75/115 lb) 800-m run Mod 1 4 rounds for time: 20 squat cleans (55/75 lb) 800-m run Mod 2 4 rounds for time: 20 DB squat cleans (10/20 lb) 400-m runSKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep squat clean – Compare to 2/2/2022Read more

Bell House Fitness – CrossFit Thruster (7 sets for load: 3 thrusters) SKILL WORK Post-workout: 4 sets for reps: On a 2:00 clock: :30 handstand hold 30 double knee tucks in a plank Max DB floor presses (35/50 lb) – Rest 1:00 between sets.Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 8 pull-ups 6 sit-ups 4 burpee box step-overs (16/20 in) Mod 1 Same as Rx’d Mod 2 AMRAP 10: 8 ring rows 6 sit-ups 4 burpee box step-overs (12/14 in)SKILL WORK Pre-workout: 2 sets: Max unbroken toes-to-bars – Rest 3:00 between sets.Read more

Bell House Fitness – CrossFit 5k Row (Time) Max Effort 5k RowMod 1 Same as Rx’d Mod 2 On a 15:00 clock: Max meters on the rower SKILL WORK Post-workout: 1 set: 400-m KB farmers carry (53/70 lb)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX For total reps: 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups Mod 1 For total reps: 3 sets of shoulder presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push jerks (65/95 lb) 3 sets of strict pull-ups Mod 2 For total reps: 3 sets of shoulder presses (35/45 lb) 3 sets of ring rows 3 sets of push presses (35/45 lb) 3 sets of ring rows 3 sets of push jerks (35/45 lb) 3 sets of ring rowsRead more