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
Athlete should have empty barbell out by the 12-15 min mark of class or when a coach calls every body in.
Focus on technique during the warm up
Hang Snatch (8 mins EMOM at 70-80%)
All athletes will warm up to a weight to us for this EMOM.
Technique should be the priority not weight.
This can be power or squat. Novice will hit Power.
This should be start before the 30 min mark of class
As soon as the EMOM is done load bar for metcon
3 rounds (12 min time cap)
15 Deadlifts 155/105
15 Hand Release Push Ups
15 Deadlifts 225/155
HSPU- if you are using a mat then you need to use 25 lbs plate on each side(temp plates not competition plates)