Bellhouse Crossfit – CrossFit Push Jerk (3 Sets:  1 Strict Press  ‍ * Same Weight Across  * Aim For 89% 1RM) “Hangry” (Time) 15-12-9: Hang Power Cleans 200 Meter Run Push Jerks 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) 150m Runs Warm Up General Flow 0:20 Each 100m Jog Arm Circles (Small to Large) Scorpions Samson Stretch with Reach Spiderman Lunges Bootstraps Lateral Lunges Inchworms Hip Circles Shoulder Taps (in Plank Position) High Knees Butt Kicks Tuck Jumps After Party Killer Core: 3 Super Sets 7 Strict Toes to Bar 14 Weighted AbMat Sit-ups ‍ Rest 2 Minute Between Super SetsRead more

Bellhouse Crossfit – CrossFit Push Jerk (3 Sets:  1 Strict Press  ‍ * Same Weight Across  * Aim For 89% 1RM) “Hangry” (Time) 15-12-9: Hang Power Cleans 200 Meter Run Push Jerks 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) 150m Runs Warm Up General Flow 0:20 Each 100m Jog Arm Circles (Small to Large) Scorpions Samson Stretch with Reach Spiderman Lunges Bootstraps Lateral Lunges Inchworms Hip Circles Shoulder Taps (in Plank Position) High Knees Butt Kicks Tuck Jumps After Party Killer Core: 3 Super Sets 7 Strict Toes to Bar 14 Weighted AbMat Sit-ups ‍ Rest 2 Minute Between Super SetsRead more

Bellhouse Crossfit – CrossFit Push Jerk (3 Sets:  1 Strict Press  ‍ * Same Weight Across  * Aim For 89% 1RM) “Hangry” (Time) 15-12-9: Hang Power Cleans 200 Meter Run Push Jerks 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) 150m Runs Warm Up General Flow 0:20 Each 100m Jog Arm Circles (Small to Large) Scorpions Samson Stretch with Reach Spiderman Lunges Bootstraps Lateral Lunges Inchworms Hip Circles Shoulder Taps (in Plank Position) High Knees Butt Kicks Tuck Jumps After Party Killer Core: 3 Super Sets 7 Strict Toes to Bar 14 Weighted AbMat Sit-ups ‍ Rest 2 Minute Between Super SetsRead more

Bellhouse Crossfit – CrossFit Push Jerk (3 Sets:  1 Strict Press  ‍ * Same Weight Across  * Aim For 89% 1RM) “Hangry” (Time) 15-12-9: Hang Power Cleans 200 Meter Run Push Jerks 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) 150m Runs Warm Up General Flow 0:20 Each 100m Jog Arm Circles (Small to Large) Scorpions Samson Stretch with Reach Spiderman Lunges Bootstraps Lateral Lunges Inchworms Hip Circles Shoulder Taps (in Plank Position) High Knees Butt Kicks Tuck Jumps After Party Killer Core: 3 Super Sets 7 Strict Toes to Bar 14 Weighted AbMat Sit-ups ‍ Rest 2 Minute Between Super SetsRead more

Bellhouse Crossfit – CrossFit Push Jerk (3 Sets:  1 Strict Press  ‍ * Same Weight Across  * Aim For 89% 1RM) “Hangry” (Time) 15-12-9: Hang Power Cleans 200 Meter Run Push Jerks 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) 150m Runs Warm Up General Flow 0:20 Each 100m Jog Arm Circles (Small to Large) Scorpions Samson Stretch with Reach Spiderman Lunges Bootstraps Lateral Lunges Inchworms Hip Circles Shoulder Taps (in Plank Position) High Knees Butt Kicks Tuck Jumps After Party Killer Core: 3 Super Sets 7 Strict Toes to Bar 14 Weighted AbMat Sit-ups ‍ Rest 2 Minute Between Super SetsRead more