CrossFit Bel Air – WOD
Clean Warm Up 2 (No Measure)
If you need to spend some time foam rolling.
– forearm to instep
– baby elephant/inch worms
– lateral lunges
– leg swings
– air squats
With empty barbell
2 sets 5 reps each
– bent over row
– hang power clean
– front squats
– strict press
12 mins to warm up to empty barbell portion of the warm up.
15 mins to work on clean and push jerk
For novice athletes to prepare for “DT”
Power Clean + Push Jerk (This isn’t for novice athletes (4×1 @80%))
No Split Jerk if you fail cause of the push jerk that is ok.
MOST athletes will be preparing for the METCON.
The METCON will start at the 30 min mark.
Athletes doing this portion are working technique
— DON’T MAX OUT —
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
20 min time cap
If you feel like the weight will slow you down to much then scale down the weight.
Reps may also be scaled down for novice athletes 9/6/3
Yes this is a Hero WOD but think about the quality of your training and technique.