CrossFit Belleville – WOD

WarmUp

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

Mobility/Prep

barbell

5 Hang Muscle Snatch

5 Snatch Grip Push Press Behind the neck

Hang Power Snatch below knee

Weightlifting

Hang Power Snatch (5 x 3 @ 75%)

*Below the knee

*Hang Power Snatch Below Knee

Note: This movements starts by

deadlifting weight off the floor to

standing, then lowering the weight

below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2

more time

– Add 5-10#s from last week

Metcon

AMRAP GI Jane (AMRAP – Reps)

AMRAP 12:

Burpee Pull-ups

*If an athlete hits 100 Burpee Pullups

before 12:00 they can write their

time. Just to be clear, 100 burpee pull-ups is the cap so this workout is either 12:00 or 100 burpee pull-ups, whichever comes

first.

Extra Credit

Ring Rows w. 1 count pause at top:

Accumulate 40 Reps.