Bellhouse Crossfit – CrossFit Power Clean (3 x 5 @78ish%) “Move The Chains” (AMRAP – Rounds and Reps) AMRAP 12: 12 Alternating Dumbbell Snatches 18 Push-ups ‍ Dumbbells: (70/50) ‍ * 60′ Single Arm Farmers Carry Between Stations SCORE: Rounds & Reps (farmers carry doesn’t count toward score) AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: 12 Alt DB Snatch (50/35) 12 push ups Mod. 2: 12 alt DB Snatch (35/25) 12 Abmat Push ups Mod. 3: 12 HSPU instead of Push ups Warm Up General Flow 0:20-0:30 Each Jumping Jacks Arm Circles (Small to Large) Samson Stretch Scorpions Spiderman Lunges Plank Shoulder Taps Lateral Lunges Air Squats Inchworms Reverse Lunges with Overhead Reach Quick Feet Drill Bear Crawls After Party Lactate Threshold AMRAP 10: Calorie Row [RPE 6-7] ‍ Rest 2 Minutes ‍ For Time: Calories From Part 1 [RPE 6-7]Read more

Bellhouse Crossfit – CrossFit Power Clean (3 x 5 @78ish%) “Move The Chains” (AMRAP – Rounds and Reps) AMRAP 12: 12 Alternating Dumbbell Snatches 18 Push-ups ‍ Dumbbells: (70/50) ‍ * 60′ Single Arm Farmers Carry Between Stations SCORE: Rounds & Reps (farmers carry doesn’t count toward score) AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: 12 Alt DB Snatch (50/35) 12 push ups Mod. 2: 12 alt DB Snatch (35/25) 12 Abmat Push ups Mod. 3: 12 HSPU instead of Push ups Warm Up General Flow 0:20-0:30 Each Jumping Jacks Arm Circles (Small to Large) Samson Stretch Scorpions Spiderman Lunges Plank Shoulder Taps Lateral Lunges Air Squats Inchworms Reverse Lunges with Overhead Reach Quick Feet Drill Bear Crawls After Party Lactate Threshold AMRAP 10: Calorie Row [RPE 6-7] ‍ Rest 2 Minutes ‍ For Time: Calories From Part 1 [RPE 6-7]Read more

Bellhouse Crossfit – CrossFit Power Clean (3 x 5 @78ish%) “Move The Chains” (AMRAP – Rounds and Reps) AMRAP 12: 12 Alternating Dumbbell Snatches 18 Push-ups ‍ Dumbbells: (70/50) ‍ * 60′ Single Arm Farmers Carry Between Stations SCORE: Rounds & Reps (farmers carry doesn’t count toward score) AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: 12 Alt DB Snatch (50/35) 12 push ups Mod. 2: 12 alt DB Snatch (35/25) 12 Abmat Push ups Mod. 3: 12 HSPU instead of Push ups Warm Up General Flow 0:20-0:30 Each Jumping Jacks Arm Circles (Small to Large) Samson Stretch Scorpions Spiderman Lunges Plank Shoulder Taps Lateral Lunges Air Squats Inchworms Reverse Lunges with Overhead Reach Quick Feet Drill Bear Crawls After Party Lactate Threshold AMRAP 10: Calorie Row [RPE 6-7] ‍ Rest 2 Minutes ‍ For Time: Calories From Part 1 [RPE 6-7]Read more

Bellhouse Crossfit – CrossFit Power Clean (3 x 5 @78ish%) “Move The Chains” (AMRAP – Rounds and Reps) AMRAP 12: 12 Alternating Dumbbell Snatches 18 Push-ups ‍ Dumbbells: (70/50) ‍ * 60′ Single Arm Farmers Carry Between Stations SCORE: Rounds & Reps (farmers carry doesn’t count toward score) AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: 12 Alt DB Snatch (50/35) 12 push ups Mod. 2: 12 alt DB Snatch (35/25) 12 Abmat Push ups Mod. 3: 12 HSPU instead of Push ups Warm Up General Flow 0:20-0:30 Each Jumping Jacks Arm Circles (Small to Large) Samson Stretch Scorpions Spiderman Lunges Plank Shoulder Taps Lateral Lunges Air Squats Inchworms Reverse Lunges with Overhead Reach Quick Feet Drill Bear Crawls After Party Lactate Threshold AMRAP 10: Calorie Row [RPE 6-7] ‍ Rest 2 Minutes ‍ For Time: Calories From Part 1 [RPE 6-7]Read more

Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets:  5 Sumo Deadlifts   ‍ * Same Weight Across  * Aim For 78% 1RM) “Move The Chains” (AMRAP – Rounds and Reps) AMRAP 12: 12 Alternating Dumbbell Snatches 18 Push-ups ‍ Dumbbells: (70/50) ‍ * 60′ Single Arm Farmers Carry Between Stations SCORE: Rounds & Reps (farmers carry doesn’t count toward score) AGE GROUP 13-15 & 55+ | (50/35) Warm Up General Flow 0:20-0:30 Each Jumping Jacks Arm Circles (Small to Large) Samson Stretch Scorpions Spiderman Lunges Plank Shoulder Taps Lateral Lunges Air Squats Inchworms Reverse Lunges with Overhead Reach Quick Feet Drill Bear Crawls After Party Lactate Threshold AMRAP 10: Calorie Row [RPE 6-7] ‍ Rest 2 Minutes ‍ For Time: Calories From Part 1 [RPE 6-7]Read more