CrossFit Belleville – WOD

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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)