CrossFit Bel Air – WOD
Power Snatch Warm up (No Measure)
3 min bike or row
10 of each movement
-forearm to instep
-close the gate
Length of the gym:
Snatch warm up w/ EMPTY BAR
5 reps of each 2-3 times
-lift off (start at the bottom of deadlift and begin to deadlift stopping below the knee pause there and back down to start position)
-snatch grip deadlift
-above the knee hang pulls
-hang power snatches
18 mins to complete
Any athlete that is a part of class will not start snatches early. The 12 min clock is there for a reason.
CLASS WILL DO EMPTY BARBELLL WARM UP TOGETHER!!!
Hang Snatch clock will start before the 20 min mark of class
Hang Snatch (12 mins to est Heavy Double.)
Novice athlete will work on form.
Athletes may build to heavy double. When the clock runs out snatching is over.
3 misses at any weight and athletes should then strip weight off and focus on on technique.
Metcon (AMRAP – Rounds and Reps)
AMRAP10(minimum of 6 rounds)
6 Front Squats 115/75
6 Shoulder to Overhead 115/75