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)
Lets get in and get the warm up knocked out. 12 mins then bring out the bars to get ready for instruction on clean pulls.
after the instruction you will get no more then 20 mins to complete Clean pulls and Deadlifts.
Clean Pull (3×3 @ 95-105% of Clean 1 rep)
Working on finishing the pull and completing triple extension.
Keeping arms straight thru the pull(Not high puling today)
Overhand Clean Grip Deadlift (3×3)
This is nothing crazy but you must keep a overhand grip (like you would clean) on the deadlift.
No Over/Under Grip.
After the Clean Pulls you build from there if you can with a Overhand Grip. Doesnt need to be Touch-n-Go
Metcon (No Measure)
40 secs work/20 secs rest
1. Assault Bike
2. Sumo Deadlift High Pull 1.5/1
3. Double Under
4. Low Plank