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 rounds w Red Band

15 Pull aparts

10 Dislocates

5 OHS

Weightlifting

Snatch Balance (Work to a comfortable double)

15 min

Metcon

Metcon (Time)

2 Rounds for time:

25 Calorie Row

20 Deadlifts (135/95)

400m Run

10 Power Snatches (135/85)

5 OH Squats (135/95)

1 min rest between rounds

L3: (95,115/65,85)

L2: (75,95/45,65)

L1: (45/35 for all)

Extra Credit

3 x 30 sec Chinese plank (face down) (add weight *optional)