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

Weightlifting

Snatch (work up to a moderate to heavy one)

20min

Metcon

Metcon (Weight)

On the 2:00 x 7 Sets:

30 Double Unders

6 Toes to Bar

3 Power Snatches

*Build in weight on the power snatch as you see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”

*Score today is the final completed weight on the barbell.