Hang Squat Snatch
NO Yoga/Mobility Class today at 11am.
CrossFit Bel Air – WOD
Warm Up Row/Bike/Run
10 Forearm to Insteps
10 Baby Elephants
10 Lateral Lunges
10 Leg Swings (in all Directions)
2x (w/ empty bar)
5 snatch grip deadlift
5 hang power snatches
Then warm up to your 65-75% for the EMOM
Hang Snatch (10 min EMOM 65-75%)
Warm up to 65-75% of 1 rep snatch.
All 10 sets will be done at the weight you warm up to.
1 Hang Snatch on the minute for 10 mins.
If you aren’t able to OHS then you will hang power snatch.
Hang Power Snatch (10 min EMOM)
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
7 Front Squats 95/65
7 Push Press 95/65
7 Burpees Over the Bar
RxPlus Weight is 135/95