CrossFit Belleville – WOD

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WarmUp

:30 Squats

:30 Samsons

:30 Cook Squats

:30 Spiderman

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

10 Warior Squats

:30 Wrist Stretch

:30 Pigeon Pose

How To:

10min on the 3 positions

Warm up to EMOM weight

Weightlifting

Snatch Complex (EMOM 9 @ 65%)

High Hang Power Snatch

Hang Power Snatch

Power Snatch

Metcon

Snake Bite (Time)

15-12-9

Power Snatch (95/65)

Chest to Bar Pull-ups

L3: 75/55, Pull ups

L2: 55/45, Ring rows

*Cap 11min

Extra Credit

3 x 12 Slow Scap Rotations