Bell House Fitness – Lifting Hang Power Snatch (MAIN LIFT For load: 2 hang power snatches – Build to a 2-rep max.) NOTES This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power snatch. Base the percentages on a recent 1-rep max. Lift as heavy as possible for 2 unbroken reps. Keep the bar above the knee for all reps. Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set. This should take around 15:00-20:00+ to complete. In Accessory – I, Use the same load for each set of work. Rest 1:00 exactly between movements, and look to increase load each round. WARM-UP 2 sets: 1:00 ski 1:00 row :30 side plank hold/side EMOM 6: 3-5 seated box jump – Increase height...Read more

Bell House Fitness – Home Gym 08.24.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 5: 12 sit-ups 12 DB snatches Rest 2:00 AMRAP 5: 9 tuck-ups 9 DB hang snatches Rest 2:00 AMRAP 5: 6 v-ups 6 DB hang squat snatches BODYWEIGHT AMRAP 5: 12 sit-ups 12 handstand shoulder taps Rest 2:00 AMRAP 5: 9 tuck-ups 9 jumps to, or over, an object Rest 2:00 AMRAP 5: 6 v-ups 6 strict handstand push-ups WORKOUT NOTES 2-3 rounds in the first AMRAP, 3-4 rounds in the 2nd, 3-5 in the 3rd. Light-to-moderate DB loading (35/50 lb or lighter). Reduce the load if possible, squat to a target for the DB hang squat snatches or substitute with overhead lunges, and perform only sit-ups if necessary. WARM-UP 1 set: 10 DB RDLs 10 alternating deadbugs 10 DB press/arm 1 set: 5 DB deadlifts/arm 10 alternating deadbugs 5 DB hang snatches/arm 1 set: 8...Read more

Bell House Fitness – CrossFit 08.24.22 (AMRAP – Rounds and Reps) RX AMRAP 5: 12 toes-to-bars 12 squat snatches (55/75 lb) Rest 2:00 AMRAP 5: 9 toes-to-bars 9 squat snatches (65/95 lb) Rest 2:00 AMRAP 5: 6 toes-to-bars 6 squat snatches (75/115 lb) Mod 1 AMRAP 5: 12 knees-to-armpits 12 squat snatches (35/45 lb) Rest 2:00 AMRAP 5: 9 knees-to-armpits 9 squat snatches (55/75 lb) Rest 2:00 AMRAP 5: 6 knees-to-armpits 6 squat snatches (65/95 lb) Mod 2 AMRAP 5: 12 hanging knee raises 12 power snatches (35/45 lb) Rest 2:00 AMRAP 5: 9 hanging knee raises 9 overhead squat (35/45 lb) Rest 2:00 AMRAP 5: 6 hanging knee raises 6 power snatch + overhead squat (35/45 lb)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 08.23.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 1:00 x 5 sets: 12 DB walking lunges Max-rep DB squats – Rest 3:00 between sets. BODYWEIGHT AMRAP 1:00 x 5 sets: 12 walking lunges Max-rep air squats – Rest 3:00 and walk 100-m between sets. WORKOUT NOTES 15+ squats each round. As heavy as possible (35/50 lbs or more). Reduce reps of lunges to finish in under :25 each minute. WARM-UP 2 sets: 1:00 jump rope 5 elbow instep + reach/side 5 squat-to-stand 5 wall squats :30 air squats 2 sets: 6 DB walking lunges :20 DB squats – Rest 1:00 between sets. ACCESSORY 3 sets: 20 banded side steps (moving left) 20 banded side steps (moving right) 20 good mornings STRETCHING 2 sets: :30 standing quad stretch/side :30 couch stretch/sideRead more