Bell House Fitness – Home Gym 10.21.22 (Time) EQUIPMENT 10 rounds for time with a partner: 10 left-arm DB snatches 10-right-arm DB snatches – Partner holds the bottom a squat while the other works. – One partner completes a full round before switching. BODYWEIGHT For time with a partner: 200 weighted ground-to-overhead reps – Partner holds the bottom a squat while the other works. WORKOUT NOTES 5:00-10:00. Light-to-moderate DB load (35/50 lb). Reduce DB load as needed. Perform only 5 reps on each arm at a time and 7-10 rounds each. WARM-UP 2 sets: 10 toe touches 10 hamstring scoops/side 10 supermen 10 hollow rocks 1 set: 5 DB deadlifts/arm 5 DB power cleans/arm 5 DB push presses/arm 5 DB hang snatches/arm 5 DB snatches/arm ACCESSORY On a 10:00 clock: Build to a heavy 3-rep DB overhead squat/arm STRETCHING Accumulate: 1:00 banded shoulder stretch/armRead more

Bell House Fitness – CrossFit 10.21.22 (Time) RX For time with a partner: 100 power snatches (75/115 lb) INTERMEDIATE For time with a partner: 100 power snatches (55/75 lb) BEGINNER For time with a partner: 100 power snatches (empty barbell) SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy 1-rep snatchRead more

Bell House Fitness – Home Gym 10.20.22 (No Measure) EQUIPMENT EMOM 16: Min 1 | :45 plank hold Min 2 | :45 handstand hold Min 3 | Max DB split jerks Min 4 | Rest – Switch arms as needed. BODYWEIGHT EMOM 16: Min 1 | :45 plank hold Min 2 | :45 Handstand hold Min 3 | Max distance broad jumps Min 4 | Rest – Switch arms as needed. WORKOUT NOTES 15+ reps split jerks every round. Heavy DB loading, if possible (50/70 lb). Modify to push jerks if needed. Reduce the DB load if possible. Reduce plank and handstand hold duration as needed to complete unbroken. WARM-UP 2 sets: 10 alternating scorpion stretches 10 laying hip crossovers 10 laying leg swings/side 5 dive bombers 30 shoulder taps 40 mountain climbers 50 jumping jacks ACCESSORY For completion: 50 deficit push-ups (2/4 in) 50 DB floor presses STRETCHING 3...Read more

Bell House Fitness – CrossFit Split Jerk (5 sets for load: 3 split jerks) SKILL WORK Post-workout: For completion: 50 deficit push-ups (2/4 in) 50 close grip bench presses (empty barbell)Read more

Bell House Fitness – Home Gym 10.19.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 1 wall walk 4 handstand push-ups 8 DB power cleans BODYWEIGHT AMRAP 20: 1 wall walk 4 handstand push-ups 8 weighted power cleans WORKOUT NOTES 7-10 rounds. Moderate load (35/50 lbs) with complex gymnastics. Reduce to a partial wall walk, scale to piked push-ups, and reduce the load of the DB power clean as needed. WARM-UP 2 sets: 20 alternating spiderman stretch 10 knee push-ups :30 plank hold 1 set: 10 DB deadlifts 5 piked push-ups 1 partial wall walk 1 set: 6 DB hang power cleans 3 HSPU negatives 3 alternating shoulder taps 1 set: 10 DB power cleans 5 handstand push-ups 1 wall walk ACCESSORY Rest, stretch, and recover STRETCHING Accumulate: 30 reach, roll, and liftRead more