CrossFit Ballwin – CrossFit
Congratulations Jamie & Zach!
Warm-up
30 Seconds
PVC Hang High Pulls
Active Samson
PVC Hang Muscle Snatch
Air Squats
PVC Power Snatch Balances
Active Spidermans
PVC Squat Snatch Balances
Push-up to Down Dog
PVC Hang Squat Snatches
With Empty Barbell:
5 Hang High Pulls
5 Hang Muscle Snatch
5 Power Snatch Balances
5 Squat Snatch Balances
5 Hang Squat Snatches
Mobility
PVC Pass Throughs: 30 Seconds
PVC Lat Stretch: 30 Seconds
PVC Overhead Squat Hold: 45 Seconds
Strength & Skill
Chest to Bar Pull-Ups:
1. Grip
2. Meet the Bar
3. Move Prep
Squat Snatch:
1. Grip
2. Meet the Bar
3. Move Prep
Weightlifting
Squat Snatch Complex (15 minutes to build up to a moderate weight)
1. High Hang (pockets)
2. Hang (1″ above knees)
3. Floor
Metcon
Choose a weight/variation that you could cycle 15-21 reps unbroken.
Snake Bite (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups