Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 3 overhead squats (115/75 lb) 30 double-unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders – Continue adding 3 reps to the overhead squats each round. Mod 1. AMRAP 10: 3 overhead squats (95/65 lb) :30 double-unders 6 overhead squats :30 double-unders 9 overhead squats :30 double-unders – Continue adding 3 reps to the overhead squats each round. Mod 2. AMRAP 10: 3 overhead squats (45/35 lb) 30 single-unders 6 overhead squats 30 single-unders 9 overhead squats 30 single-unders – Continue adding 3 reps to the overhead squats each round.SKILL WORK Pre-workout: Build up to a 5-rep overhead squatRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP EMOM 9: Min. 1 | :20 single-leg RDL / leg Min. 2 | :40 mountain climbers Min. 3 | 5 wall squats then … 1 set: 5 DB deadlifts 5 air squats 5 DB power cleans 5 squat jumps 5 jumps to target ACCESSORY Pre-workout: 8 sets: :20 bar-facing burpees – Rest :10 STRETCHING 2 sets: :30 banded shoulder stretch / side :30 wrist extension stretch / side Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 5 DB power cleans 10 squat jumps 5 jumps to target BODYWEIGHT AMRAP 10: 5 odd-object cleans 10 squat jumps 5 jumps to target ()Read more

Bell House Fitness – CrossFit Power Clean 9 sets for load: 5-5-3-3-3-1-1-1-1Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 10 step-ups 5 up-down + box jump 5 DB windmills / arm then … 1 set: 3 box jumps 3 single-arm DB swings / arm 5 box jumps 5 single-arm DB swings / arm ACCESSORY Pre-workout: 4 sets: 50-ft. single DB front-rack lunge – Rest as needed between sets STRETCHING 5 sets: :30 foam roll calves / side :30 T-spine foam roll Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 7 box jumps 7 single-arm DB swings / arm BODYWEIGHT AMRAP 12: 7 box jumps 7 weighted swings ()Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 7 box jumps (36/30 in) 14 KB swings (32/24 kg) Mod 1. AMRAP 12: 7 box jumps (24/20 in) 14 KB swings (24/16 kg) Mod 2. AMRAP 12: 7 box jumps (20/12 in) 14 KB swings (16/8 kg)SKILL WORK 4 sets: 50-ft. single KB front rack lunge – Rest as needed between setsRead more