CrossFit Belleville – WOD

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/Prep

Foam Roll

– Lats x 60s each

– Pec Stretch 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
*same as last week

*Done as complex.

Do not go higher than 60% of 1RM Snatch

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups