Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation: 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1 Snatch 3×3 Snatch Grip Deadlifts 3. Workout Prep 3 sets: 3 Deadlifts (build in weight) 5 Double Dumbbell Strict Press 5 Pike Push Ups 3 Strict Handstand Push Ups Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 60-90 seconds between sets Snatch Grip Deadlift 3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch * Rest 60-90 seconds between sets Diane Bailey (Time) Freedom (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups (KG conv: 125/83)This is an official Mayhem Benchmark workout, so get after it! Freedom (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups (KG conv: 125/83) Independence 21-15-9 Deadlift (225/155) Handstand Push Ups (KG conv: 102/70) Liberty...
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