Monday Monday Monday!!!
CrossFit Bel Air – WOD
CFBA 7 (No Measure)
400m run/ 500m row/2 min bike
10 knee hugs
10 forearm to instep
10 baby elephants
10 air squats
10 push up
10 kb swings then Goblet squat (30sec hold)
12 mins to complete.
Shoulder Press (5×3 @ 80- 85%)
3-5 warm up sets to get to your 80-85% of you 1 rm STRICT Shoulder Press.
Novice athletes will just build sets of 3 strict press.
If you plan on doing 15.4 you will want to skip this.
15 mins to complete
Metcon (AMRAP – Rounds)
15 min EMOM:
Min 1 – 7 Pull Ups
Min 2 – 7 Thrusters 95/65
Min 3 – 10 Burpees
1. 7/5 Strict Pull Ups
2. 10 Thrusters 95/65
3. 10 Burpee Box Jumps 24/20
Warming up some possible 15.5 movements.
To go RX or Plus you must complete all 15 rounds.
With the thruster work on you technique and efficiency.
– breathe when the bar is overhead
– keep elbows up in the front squat
– when coming out of the squat make sure you open up that hip and drive the bar to the ceiling.
Burpee box jump(not overs) must open the hip up on top of the box.