CrossFit Belleville – WOD

Warm-up

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

Power Snatch (5 x 3 adding weight every set)

Strength/Skill

Weighted Plank: 3 x 20s, AHAP. Rest 60s.

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 15 Power Snatches (75, 55)

Minute 2: 100m Row

Minute 3: 15 OHS (75, 55)

Minute 4: 10 Burpees

Minute 5: Rest