Bell House Fitness – CrossFit Metcon (Time) RX For time: 21-15-9 Snatches (115/75 lb) Box jumps (24/20 in) Mod 1 For time: 21-15-9 Snatches (95/65 lb) Box jumps (24/20 in) Mod 2 For time: 21-15-9 Snatches (45/35 lb) Box jumps (20/12 in)SKILL WORK Pre-workout: On a 8:00 clock: Build up to a 2-rep power snatchRead more

Bell House Fitness – CrossFit CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.Mod 1 AMRAP 8: 3 handstand push-ups 3 cleans (135/95 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans -Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Mod 2 AMRAP 8: 3 hand release push-ups 3 cleans (75/55 lb) 6 hand release push-ups...Read more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 21/15-cal. row 12 burpee box jump-overs (24/20 in) 1 legless rope climb (15 ft) Mod 1 5 rounds for time: 15/10-cal. row 12 burpee box jump-overs (24/20 in) 1 rope climb (15 ft) Mod 2 5 rounds for time: 10/7-cal. row 12 burpee box step-overs (20/12 in) 3 pull-to-standsRead more

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 50 Ab Mat sit-ups 60 banded good morning 70 single-leg squats Mod 1 2 rounds for time: 30 Ab Mat sit-ups 40 banded good mornings 50 single-leg squats Mod 2 2 rounds for time: 40 Ab Mat sit-ups 50 banded good mornings 60 air squatsRead more

Bell House Fitness – CrossFit () Metcon (Weight) 7 sets for load: 1 thruster/push press/push jerk/split jerkRead more