CrossFit Ballwin – CrossFit

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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