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
Snatch warm up w/ EMPTY BAR AS A Class!!!
5 reps of each 2 times
-snatch grip deadlift
-above the knee hang pulls
– hang muscle snatch
-hang power snatch
Hang Snatch (EMOM8 (@ 75-90%) 8×1)
Will warm up empty barbell as a class.
Novice athlete will set up underneath the fan.
Athletes should choose weight based on how technique feels not just as heavy as possible.
AMRAP8 F.Squat/HSPU (AMRAP – Rounds and Reps)
8 Front Squats 95/65
8 Handstand Push Ups
8 Front Squats 135/95
8 Deficit HSPU 4″