The Cell Gym CrossFit Superstition – WOD

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Warm-up

500M Row or 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

Wendler

Wendler Week #3

75% X 5

85% X 3

95% X 1+

* Remember these % are off your training max. (Training Max = 1RM X 90%

Shoulder Press (75% X 5)

Shoulder Press (85% X 3)

Shoulder Press (95% X 1+)

Metcon

Metcon (Weight)

Every 1:30 for 20 Min

2 Clean & Jerk
The intent is to work up to heavy C&J by the 7th or 8th min and stay there through the remainder of the workout