CrossFit Belleville – WOD

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

Foam Roll

– Lats x 60s each

– Pec Stretch (on the rig)x 60s

*Opening up pecs/lats is VERY

important for Snatch Mobility.

Weightlifting

Snatch Complex (Below knee/HSS/OHS)

1 Power Snatch below the Knee +

1 Hang Squat Snatch +

1 OverheadSquat
*Done as complex.

*Do not go higher than 60% of 1RM Snatch.

Metcon

Metcon (AMRAP – Rounds)

AMRAP 10:

Run 100 Meters / 8,6 Assault Bike Cal/ 8,6 Row Cal

10 DB Renegade Rows each arm (50,35)

30 Double Unders

Rest 2:00

AMRAP 10:

Run 100 Meters /8,6 Assault Bike Cal/ 8,6 Row Cal

10 Hand Release Push-ups

30 Double Unders

*Score = Total Rounds for Both AMRAPs

L3: (20 Double Unders )

L2: (40 Single Unders) (35,20)

L1: (40 Single Unders) (Box Push-ups)

Extra Credit

Recovery Work

Row, Bike or Run for 10:00 at a

Conversational pace.