This Saturday June 20th is the Oly Seminar starting at 10am
There will only be class at 8:30am on Saturday.
CrossFit Bel Air – WOD
Bike/row warmup (No Measure)
– 20 Calorie bike ride or 500m row
then 3 rounds of-
– 10 air squats
– 5 baby elephants
– 5 forearm to instep
– 5 pull ups
arm circles- 10 small/meddium/ big each direction
leg swings front back side to side- 10 each leg
Should be warming up Push Press by 15 min mark of class.
Push Press (5×5 @ 75% (every 2 mins for 10 mins))
Warm up to your 75%
Push Presses will be done on the clock as class every mins 5 reps for 10 mins
Members should be ready to push press at the 25 min mark of class
Back Squat (5×3)
This is for athletes who took thurs off that may have wanted to make up there squats instead of Push Press.
5×3 at 85%
Novice athletes will be push pressing not squatting on there own.
This isn’t a do both strengths the Metcon will be started on time.
10 Power Cleans
10 Strict Press
200 M Run
Rx- Weight 95/65
Plus- Weight 115/75
Not setting up multiple bars… the Power Clean shouldn’t be heavy.
TIME CAP is 10 mins for Rx and Plus
The clock will be running but if you are over 10 mins it isn’t Rx or Plus