CrossFit Belleville – WOD
Warm up/Mobility
3 min Row/Bike/Skip
3 Way Banded Shoulder Stretch
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 (Build in weight)
*15min
*Technique work
Metcon
Girl Power (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike or Row
3 Rounds of “Cindy”
10 Power Snatches (115/85)
*1 Round of Cindy
5 pull ups
10 Push ups
15 Squats
Extra Credit
4 x 6 Seated Strict Press (Heavy)