The Cell Gym CrossFit Superstition – WOD

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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

Wendler

Shoulder Press (70% x 3)

Shoulder Press (80% x 3)

Shoulder Press (90% x 3+)

Metcon

Metcon (Time)

10 Rounds for time

10 alternating DB power snatch 50/30# ( 5 each arm)

10 Box Jumps 24/20#