The Cell Gym CrossFit Superstition – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
0:00-15:00

Weightlifting

Deadlift (take 12-15 min to find 2 Rep Max)

15:00-30:00

Skills

Warm-up (No Measure)

Snatch Progression

Snatch grip strict presses (behind the head)

Overhead Squat (1/4, 1/2, Full squat)

Press and Squat

Drop Snatch (1/4, 1/2, Full)

Snatch Pull from Hip, Mid-thigh, Above the Knee

Snatch high Pull from hip, Mid-thigh, Above the knee

Muscle snatch from Hip, mid-thigh, above the knee

Power snatch from above the knee
30:00-40:00

Metcon

Metcon (Time)

For time:

18-15-12-9-6-3

Power Snatch 85/55#

Burpee
40:00-60:00