CrossFit Belleville – WOD

Game

PVC Game 5 min

*3 Burpees penalty

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

Snatch Complex (EMOM 8)

High Hang Power Snatch

Hang Power Snatch

Power Snatch
@ 60-65%

Metcon

Big Nasty (Time)

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/85)

L3: (Burpee Chest to bar)

L2: (Burpee Pull ups) (95/65)

L1: (Push Ups) (55/35)

20min cap

Extra Credit

3 rounds

20 Russian Twists

Banded Alphabet (both sides)