CrossFit Ballwin – CrossFit

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“It’ll be fun they said!”


Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Strength & Skill

Snatch Complex (6 sets of (1+2+3))

Snatch + Hang Snatch + Overhead Squat
*Based on level of athlete, the order can be reversed.

Newer: Stay

Experienced: Try reversing (i.e. OH, HS, S)

*Athlete should focus on smooth/flawless form over heavy ass weight. Today think Creamy peanut butter VS. Chunky peanut butter. If you’re allergic to peanuts, ask someone who’s not to explain. 🙂


Metcon (Time)

7 RFT:

8 Muscle Snatch

15 Wall Balls (20/14)

Barbell Weight:

Rx+ 95/65

Rx 75/55

Sc 65/35