The Cell Gym CrossFit Superstition – WOD

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Warm-up

Snatch warmup (No Measure)

Run 400m

10 pvc pullovers

10 presses with bar or pvc behind the neck in snatch grip

10 overhead squats

10 snatch balance

10 snatch pulls

10 high pulls

10 muscle snatch

10 power snatch

10 full snatch

stretch

Strength

Snatch Balance (10 min EMOM 3 snatch balance + 1 OVH squat)

Getting Heavier

*This is more about being quick under the bar, and less about how much weight you can lift. Be impressive with speed.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

9 min AMRAP

60 Single unders

20 Alternating Single Arm KB Swing 35/25

10 walking lunges with Single Dumbbell over head (one arm) 25/15

Metcon (AMRAP – Rounds and Reps)

SPORT

9 min AMRAP

20 Double Unders

20 Alternating Single Arm KB Swing 55/35

10 Walking lunges with Single Dumbbell over head (one arm) 30/20