The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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

HSPU

Metcon

Metcon (Time)

4 Rounds for time:

800M Run

5 Back Squats 225#/ 115#

5 HSPU

1 Rope Climb