The Cell Gym CrossFit Superstition – WOD
Warm-up
run or row and then
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
Wendler
Wendler Make Up or 3 x 5 Weighted Pull-ups
Wendler Week #1
65% X 5
75% X 5
85% X 5+
*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle
Weighted Pull-ups (3 x 5)
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Power Clean 95/45# (115#/65# RX+)
Burpee over Bar
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