The Cell Gym CrossFit Superstition – WOD
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
Snatch
Metcon
Metcon (AMRAP – Rounds)
AMRAP 12 of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
135/105#
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