The Cell Gym CrossFit Superstition – WOD

Compare to The Cell Gym 04.08.14

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Warm-up

400M Run

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

Snatch (Work Full Catch)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

7 Snatch 65/45#

250 Row

30 Double Unders (attempts)
Rest 3 Minutes and Then

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

7 Snatch 65/45#

250 Row

30 Double Unders (attempts)