Bell House Fitness – Lifting 08.15.22 MAIN LIFT 9 sets: 3 sets x 2 below the knee hang power cleans (55%) 3 sets x 2 below the knee hang power cleans (60%) 3 sets x 2 below the knee hang power cleans (65%) – Rest exactly 1:00 between sets. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! You will perform 3 sets x 2 reps at each percentage for a total of 9 sets. Perform these three sets each at the percentage of below-the-knee hang power clean. Reset and pause at the hips between each rep. Below the knee does NOT mean on the floor. The barbell should be below the knee and off the floor. In Accessory – I, take roughly 100% of your best...Read more

Bell House Fitness – Home Gym 08.15.22 (Time) EQUIPMENT For time: 15-12-9-12-15: DB front squats 24-18-12-18-24: Single-arm DB sumo deadlift high pulls BODYWEIGHT For time: 24-18-12-18-24: Weighted squats Up-downs to a target WORKOUT NOTES 6:00-10:00. DB loads should be moderate (30-45/45-60 lbs). Substitute with goblet squats (1 DB vs 2) for the front squats and a single-DB swing instead of SDLHP. WARM-UP 3 sets: :20 mountain climbers :20 alternating spiderman stretch :20 air squats – Rest :30 between sets. 1 set: 5 tempo DB goblet squats 3 single-arm DB deadlifts/arm 3 tempo DB front squats 3 single-arm DB sumo deadlift high pulls/arm 2 sets: 5 DB front squats 5 single-arm DB sumo deadlift high pulls – AFAP. ACCESSORY EMOM 6: 4 DB front squats + 4 alternating reverse lunges STRETCHING 1 set: 1:00 foam roll quads 1:00 couch stretch/sideRead more

Bell House Fitness – CrossFit 8.15.22 (Time) RX For time: 12-9-6-9-12: Front squats (105/155 lb) 24-18-12-18-24: Calorie row – 17-13-8-13-17 calories for women Mod 1 For time: 12-9-6-9-12: Front squats (75/115 lb) 21-15-9-15-21: Calorie row – 15-10-7-10-15 calories for women Mod 2 For time: 12-9-6-9-12: Front squats (55/75 lb) 12-9-6-9-12: Calorie row SKILL WORK Post-workout: EMOM 6: 3 front squats – From floor or rack.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time with a partner: 200-m DB farmers carry (35/50 lb) 800-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. Mod 1 For time with a partner: 200-m DB farmers carry (20/35 lb) 800-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. Mod 2 For time with a partner: 200-m DB farmers carry (10/15 lb) 400-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 400-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps,...Read more

Bell House Fitness – CrossFit Metcon (Time) RX 6 rounds for time: 6 power snatches (75/115 lb) 9 overhead squats 12 box jump-overs (20/24 in) Mod 1 6 rounds for time: 6 power snatches (65/95 lb) 9 overhead squats 12 box jump-overs (20/24 in) Mod 2 6 rounds for time: 6 power snatches (35/45 lb) 9 overhead squats 12 box step overs (12/20 in)Read more