CrossFit Bel Air – WOD
If you come in early spend some time foam rolling and mobilizing(hips/knee/shoulders)
Bike/Row/Run (your choice)
– Forearm to Instep
– Baby Elephants
– 30 sec goblet squat (just 1 rep)
– KB swings
– Lateral Lunges
12 mins to complete
As a class
Clean Warm up(w/ empty barbell)
5 reps of ea:
– Hang Power Cleans
– Front Squat
– Strict Shoulder Press
Then work on empty bar Split Jerk 5 reps with 2 sec pause in the catch before recovering.
Then clock is set for the Clean&Jerk
Clean and Jerk (12 mins to est 1 rep max)
Clock will be set for every class. Athletes only get 12 mins on the clock and NO ONE will Start EARLY!!!
Squat or Power Clean is allowed.
Novice athlete will be focused on form.
21-15-9 (10 min time cap)
Hang Power Cleans 95/65
Wall Balls 20/14
Hang Power Clean: 135/95
Respect the time cap and scale appropriately.
LEARN TO MOVE FAST AND EFFICENTLY.