The Cell Gym CrossFit Superstition – WOD
Warm-up
600M Run 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
Skills
Clean & Jerk
Metcon
Metcon (Time)
For time:
50 Clean & Jerks, 135/95 lbs
75 Toes-to-bars
100 Row Calories
Complete with a partner, partitioning reps as needed. Finish each exercise before moving to the next.
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