The Cell Gym CrossFit Superstition – WOD
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
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