Bell House Fitness – CrossFit 03.08.23 (Time) RX For time: 25 DB power snatches left-arm (35/50 lb) 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups MOD 1 For time: 25 DB power snatches left-arm (20/35 lb) 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups MOD 2 For time: 10 DB power snatches left-arm (10/15 lb) 10...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.07.23 (AMRAP – Reps) EQUIPMENT 5 sets for reps: :30 DB shoulder presses – Rest 3:00 between sets. – Use two DBs. BODYWEIGHT 5 sets for reps: :30 strict handstand push-ups – Rest 3:00 between sets. WORKOUT NOTES Unbroken sets, regardless of total reps. Heavy DB loading (50/70 lb), but lighter DBs may be used — simply perform more reps! Scale the DB load, scale to just 1 DB, or substitute with another pressing variation if unable to go overhead. WARM-UP On a 7:00 clock: 10 arm swings across 10 arm swings overhead :20 hollow hold 25-ft DB overhead carry/arm – Cycle through each movement for 7:00 at a steady pace. 1 set: 5-10 single-arm DB presses/arm – Hold the top of each rep for :03. 1 set: 5 tempo DB shoulder press – Hold the top for :03 and lower for :03. 1...Read more

Bell House Fitness – CrossFit Shoulder Press (03.07.23) 5 sets for load: 10 shoulder pressesRead more

Bell House Fitness – Lifting 03.06.23 (No Measure) MAIN LIFT 5 sets for load: 1 behind-the-neck push press 1 snatch balance 1 overhead squat SCORE:LOAD NOTES In week 2 of this 4-week cycle, we build to a heavy complex. Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load. In Accessory – I, build to a heavy set of 6 reps with minimal rest between sets. In Accessory – II, scale load and ROM as needed to complete each movement unbroken, but rest as needed between each. WARM-UP 4 sets: :30 ski erg or bear crawl 3 wall squats 5 PVC Sots press 2 sets: 10 alternating spiderman stretches 10 pause goblet squats EMOM 3: 2 behind-the-neck push presses 2 snatch balancees 2 overhead squats – Use an empty barbell. 3-5 sets: 1 behind-the-neck push press 1 snatch balance 1 overhead squat – Build in...Read more