CrossFit Belleville – WOD

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Warm up/Mobility

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Complex (EMOM 9 @ 60% of Power Snatch)

High Hang Power Snatch

Hang Power Snatch

Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22:

Teams of 2:

50 Burpee Box Jump Overs

50 Kettlebell Swings (70/53)

50 Burpee Box Jump Overs

200 Meter Run with Plate (45/35)

Extra Credit

4 x 12 DB Rows