CrossFit Belleville – WOD

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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

3 way Banded Shoulder Stretch (30sec per position)

Russian Baby Maker 1min

Ankle Stretch 30sec per leg

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon Prep

10 min to warm up your Snatch

Metcon

Games wod 1 (ish) (Time)

4 rounds:

400-m run

3 Rope climbs

7 snatches 135/95

L3: 2 Rope Climbs, 115/80

L2: 1 Rope Climb, 95/65 Power Snatch

L1: 5 Strict Pullups, 75/55 Power Snatch

*25min

Extra Credit

5 min Static Stretch