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Components

The Bella Complex

Metcon

Settings

Workout

Bella Complex

Warm-up

Metcon (No Measure)

10/8 Calorie Assault Bike (upper body only)
10 DB Arnolds Presses
10 PVC Passes
:30 PVC Front Rack MOB (per side)

Then, 2 Rounds of (with an empty barbell):
5 Presses
5 Front Squats
5 Presses
10 Alternating Back Rack Step Back Lunges

Weightlifting

The Bella Complex (15 Minutes to a heavy Single)

Find your heaviest load for the following unbroken complex:

1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Minute AMRAP of:
20 Push Press (95/65lbs)
20 Step Back Lunges (Front or Back Rack)

Rest 3:00

5 Minute AMRAP of:
20 Push Press (95/65lbs)
20 Step Back Lunges (Front or Back Rack)

Score is total rounds and reps completed over all 10 minutes combined

Continue the second 5 Minute AMRAP where you left off at the end of the first metcon.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 21, 2022

Male Clients

1

Dre
Flores

5pm CrossFit

1 x 1 @ 245 lbs

Failed 255

2

Bryan
Ruezga

5pm CrossFit

1 x 1 @ 235 lbs

3

Aaron
Hart

6am CrossFit

1 x 1 @ 225 lbs

Super sketchy 2nd jerk

4

Mike
Tighe

4pm CrossFit

1 x 1 @ 210 lbs

Power clean push jerk

5

Private

6am CrossFit

1 x 1 @ 205 lbs

5

Gabe
Martin

6am CrossFit

1 x 1 @ 205 lbs

5

Javier
Morales

5am CrossFit

1 x 1 @ 205 lbs

5

Laith
Quntar

4pm CrossFit

1 x 1 @ 205 lbs

Failed at 215

5

Papi
Aka Teddy

Results For Open Gym

1 x 1 @ 205 lbs

6

Adam
Gelfand

12pm CrossFit

1 x 1 @ 195 lbs

6

Eric
Otero

4pm CrossFit

1 x 1 @ 195 lbs

Failed last jerk at 205

7

Fabricio
🦍

12pm CrossFit

1 x 1 @ 192 lbs

8

Brandon
Thorsten

8am CrossFit

1 x 1 @ 186 lbs

9

AJ!
Isabelo

6am CrossFit

1 x 1 @ 185 lbs

9

Pat
Paszt

5pm CrossFit

1 x 1 @ 185 lbs

9

Ryan
Keith

12pm CrossFit

1 x 1 @ 185 lbs

9

Tyler
Eickmann

8am CrossFit

1 x 1 @ 185 lbs

10

Jason
Jarrells

12pm CrossFit

1 x 1 @ 165 lbs

11

Ryan
Holcombe

7am CrossFit

1 x 1 @ 155 lbs

12

John
Hibbard

5am CrossFit

1 x 1 @ 145 lbs

12

Marionne
Matusalem

12pm CrossFit

1 x 1 @ 145 lbs

Failed 150 on the front squat

13

Ryan
Gift

6am CrossFit

1 x 1 @ 140 lbs

14

Christian
Lopez

12pm CrossFit

1 x 1 @ 135 lbs

14

Omar
Juarez

12pm CrossFit

1 x 1 @ 135 lbs

15

Don
Couch

7am CrossFit

1 x 1 @ 130 lbs

16

Pete
Mc Workman

6am CrossFit

1 x 1 @ 125 lbs

17

Chad
Baker

5am CrossFit

1 x 1 @ 105 lbs

18

David
Hugenbruch

4pm CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Amanda
Carson

4pm CrossFit

1 x 1 @ 135 lbs

1

Patricia
Brown

4pm CrossFit

1 x 1 @ 135 lbs

1

Steph
Jarosz

12pm CrossFit

1 x 1 @ 135 lbs

2

Patrisha
Wilson

12pm CrossFit

1 x 1 @ 130 lbs

Power jerk whole time

3

Kim
McGrath

8am CrossFit

1 x 1 @ 125 lbs

3

Kym
Janke

4pm CrossFit

1 x 1 @ 125 lbs

3

Shannon
Blyth

7am CrossFit

1 x 1 @ 125 lbs

Failed 130# on fsq

4

Claudia
Chaloner

4pm CrossFit

1 x 1 @ 120 lbs

4

Jenny
Hart

6am CrossFit

1 x 1 @ 120 lbs

Crossfit jerk 🤪

5

Brenna
Jarrells

6am CrossFit

1 x 1 @ 115 lbs

5

Devon
Roncoroni

6pm CrossFit

1 x 1 @ 115 lbs

6

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 110 lbs

6

Katie
Klink

12pm CrossFit

1 x 1 @ 110 lbs

7

Betsy
Gelfand

5am CrossFit

1 x 1 @ 105 lbs

7

Rachael
Record

7am CrossFit

1 x 1 @ 105 lbs

8

Emily
Small

7am CrossFit

1 x 1 @ 95 lbs

8

Gretchen
Otero

4pm CrossFit

1 x 1 @ 95 lbs

8

Sharon
Lo

6pm CrossFit

1 x 1 @ 95 lbs

8

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 95 lbs

9

Lisa
Gift

12pm CrossFit

1 x 1 @ 85 lbs

Shoulder pain

10

Laura
Vielmo

12pm CrossFit

6 x 1 @ 75 lbs

10

Janis
Green

8am CrossFit

1 x 1 @ 75 lbs

11

Jan
Hughes-Austin

4pm CrossFit

1 x 1 @ 65 lbs

Managing some back pain today

11

Vienna
Kaiser

8am CrossFit

1 x 1 @ 65 lbs

Stayed light

12

Kortnie
Perez

6pm CrossFit

1 x 1 @ 60 lbs

13

Samantha
Evans

6pm CrossFit

1 x 1 @ 50 lbs

14

Kassandra
Martinez

5pm CrossFit

1 x 1 @ 45 lbs