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11
Jun

6.12.20

Bell House Fitness – CrossFit

Push Press (5×5 )

Loading should stay moderate today, looking for perfect execution. The weight should stay the same across all 5 sets but go off of feel and execution here. We should be more focused on the mechanics of the lift today than the load on the bar.

Metcon (Time)

21-15-12-9-6-3

Hang Power Clean

Push Press

Burpee Box Jump Overs(24/20)

RX(75/55) RX+(115/75)

10
Jun

6.11.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows or 10 Strict Pull-Ups

3 Wall Walks

(Score is Rounds + Reps)

9
Jun

6.10.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatches (75/55)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatches (95/65)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatches (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatches (Athlete Choice)

8
Jun

6.09.20

Bell House Fitness – CrossFit

Metcon (Time)

3 Rounds

800m Run

40 Sit ups

30 KBS(53/35)

Rest 1min. Between rounds

7
Jun

6.08.20

Bell House Fitness – CrossFit

Front Squat (5 x 5 Moderate Weight*)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

12/10 Cal Bike

8 Front Rack Lunges (95/65)

8 Hand Release Push ups

Rest 2:00

AMRAP 6

12/10 Cal Row

8 Front Rack Lunges (95/65)

8 Hand Release Push ups

5
Jun

6.6.20 Blue Heron Park

Bell House Fitness – CrossFit

Metcon (Time)

6 Rounds:

20 Air Squats

150m Run

Directly into

6 rounds:

15 Push ups

150m Run

Bring a weighted vest if your feeling Frogy

4
Jun

6.05.20

Bell House Fitness – CrossFit

Metcon (Time)

30-20-10:

Power Snatches (95/65)

Box Jump overs

Directly Into…

10-20-30:

Clean and Jerks (95/65)

Lateral Burpee Over Bar

3
Jun

6.04.20

Bell House Fitness – CrossFit

“Pinball” (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Bike Calories

1 Minute Rest