The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

500m row

20m elbow to ankle

30 sec Couch Stretch each leg

Snatch Warm up with PVC

10 Snatch Presses

10 Overhead squat

10 Drop Snatch

10 Snatch grip pulls from Below Knee

10 Snatch grip high pulls from below the knee

10 Muscle Snatch from below the knee

10 Power snatch from below the knee

Weightlifting

Shoulder Press

5@60%

4@70%

3@80%

2@90%

1@95%

1@95%

Metcon

Metcon (Time)

Cash in: 50 Double Unders

6 Rounds

5 Power Snatch 85/55

8 Toes to Bar

Cash out: 50 Double Unders