Bell House Fitness – CrossFit Metcon (Time) RX For time: 150 double-unders 30 KB box step-ups (35/53 lb) (20 in) 100 double-unders 20 KB box step-ups 50 double-unders 10 KB box step-ups Mod 1 For time: 100 double-unders 30 KB box step-ups (35/53 lb) (20 in) 65 double-unders 20 KB box step-ups 30 double-unders 10 KB box step-ups Mod 2 For time: 150 single-unders 30 KB box step-ups (18/26 lb) (20 in) 100 single-unders 20 KB box step-ups 50 single-unders 10 KB box step-upsSKILL WORK Pre-workout: 4 sets for load: 8 double-KB front rack squats – Rest 1:00-1:30 between sets.Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 400/500-m row then… 24-18-12: Power snatches (55/75 lb) 12-9-6: Bar muscle-ups then… 400/500-m row Mod 1 For time: 400/500-m row then… 24-18-12: Power snatches (45/65 lb) 12-9-6: Chest-to-bar pull-ups then… 400/500-m row Mod 2 For time: 400/500-m row then… 15-12-9: Power snatches (35/45 lb) Jumping pull-ups then… 400/500-m rowRead more

Bell House Fitness – CrossFit Metcon (Weight) RX 7 sets For load: 1 push press + 1 push jerk + 1 split jerk Mod 1 Same as Rx’d Mod 2 7 sets For load: 2 push presses + 2 push jerks Metcon (Time) SKILL WORK Post-workout: 10 rounds with a partner for time: 12/15 calorie assault bike – You go, I goRead more

Bell House Fitness – LiftingRead more