CrossFit Ballwin – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Stretches: Coach Led

Strength & Skill

Drop Snatch (3 Sets of 3-5 Reps)

High-Hang Snatch (4 Sets of 2 Reps)

**Work on violent drive & quick drop to the squat position

**Once the bar is set in the high hang position, it should not drop to finish the second pull.

Metcon

Metcon (Time)

“Swangarang”

Reps for Time of:

21 – 18 – 15 – 12 – 9 – 6 – 3:

Kettlebell Swings (53 / 35#)

AbMat Sit-Ups

Homework

10-15 Minutes of Thoracic mobility

https://youtu.be/nboERV7j00E