Bell House Fitness – CrossFit Metcon (Time) RX For time: 18/25-cal. row 20 GHD sit-ups 5 bar muscle-ups 18/25-cal. row 20 toes-to-bars 5 bar muscle-ups 18/25-cal. row 20 single-leg squats 5 bar muscle-ups 18/25-cal. row 20 walking lunges 5 bar muscle-ups Mod 1 For time: 15/21-cal. row 20 GHD sit-ups 5 pull-ups 15/21-cal. row 20 toes-to-bars 5 pull-ups 15/21-cal. row 20 single-leg squats 5 pull-ups 15/21-cal. row 20 walking lunges 5 pull-ups Mod 2 For time: 9/12-cal. row 20 sit-ups 5 ring rows 9/12-cal. row 20 hanging knee raises 5 ring rows 9/12-cal. row 20 air squats 5 ring rows 9/12-cal. row 20 walking lunges 5 ring rowsRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 10 scorpions 3 wall squats (:03 down, :03 hold) 5 DB windmills/arm 2 sets: 3 x (1 DB snatch + 1 DB overhead squat)/arm 5 burpee box jumps 2 sets: 6 alternating DB squat snatches 4 burpee object jump-overs ACCESSORY Pre-workout: EMOM 10: 3 DB overhead squats/arm – Increase load across as many sets as possible. STRETCHING Accumulate: 30 alternating scorpion stretches 1:00 piriformis stretch/side Metcon (Time) EQUIPMENT For time: 18 DB snatches 9 burpee object jump-overs 12 DB snatches 6 burpee object jump-overs 6 DB snatches 3 burpee object jump-overs BODYWEIGHT 9-6-3 reps for time of: Weighted ground-to-overheads Weighted overhead lunges Burpee object jump-overs ()Read more

Bell House Fitness – CrossFit 2021 Quarterfinals Test 5 (Time) RX 9-6-3 reps for time: Snatches (135/185 lb) Burpee box jump-overs (24/30 in) Mod 1 9-6-3 reps for time: Snatches (95/135 lb) Burpee box jump-overs (24/30 in) Mod 2 9-6-3 reps for time: Snatches (55/75 lb) Burpee box step-overs (12/20 in)SKILL WORK EMOM 10: 1 snatch – Increase load across as many sets as possible.Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a Partner Partner 1: 400m run Partner 2: One round of DB “DT” (12 deadlifts, 9 hang power cleans, 6 shoulder to overhead) (35lb/25lb) Switch when both partners have completed their movement.Read more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 2 legless rope climbs (15 ft) 20 alternating DB snatches (35/50 lb) Mod 1 5 rounds for time: 2 rope climbs (15 ft) 20 alternating DB snatches (20/35 lb) Mod 2 5 rounds for time: 4 pull-to-stands 20 alternating DB snatches (15/25 lb)SKILL WORK Post-workout: Accumulate: 50 knees-to-elbows on a rope or barRead more