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.