CrossFit Ballwin – CrossFit
“It’ll be fun they said!”
Warm-up
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
Metcon (Time)
7 RFT:
8 Muscle Snatch
15 Wall Balls (20/14)
Barbell Weight:
Rx+ 95/65
Rx 75/55
Sc 65/35