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
No weight should be on a bar before the 15 min mark of class.
Spend time with a empty bar to work on your technique
Snatch (Double every 2 mins for 12)
After the warm up athletes the entire class will begin warming up snatches.
Reason for this is we don’t want someone warming up a snatch for 20 mins before the every 2 mins clock or getting warming up and then getting cold.
Athletes should warm up to about 70% working on doubles. Squat snatch if you feel comfortable.
May build in weight but not looking to max out.
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
5 Deadlifts 185/125
9 Knees 2 Elbow
5 Deadlifts 255/185
RxPlus must get thru 3 rounds in 7 mins.