The Cell Gym CrossFit Superstition – WOD

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Warm-up

400M Run and then Burgener Warm Up

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

Skills

Clean

Metcon

Every 2:30 for 22:30 (Total time 22.30)

2 Cleans @ 70-80% of 1RM

Clean (Every 2:30 for 22:30 – 2 Cleans @ 70-80% of 1RM)

Record how many sets you did your heaviest weight at. Try to be consistent and try to stay in that 70 – 80% for all sets

Cool Down

Slow 500M Row