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.