CrossFit Ballwin – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Stretches: Band Pull, Banded Hip Flexor, Ankle Mobility

Strength & Skill

Snatch Balance (5 Sets of 2-3 Reps)

**This movement can be pulled from the rack or ground.

**Training aspect: S.B.’s develop speed, timing & precision for the receiving position of the Snatch.

**Focus on proper footwork from starting position to full depth.

**Video Review:


Death By Front Squat (AMRAP – Rounds and Reps)

With a continuously running clock do one Front Squat the first minute, Front Squat the second minute, three Front Squat the third minute, continuing as long as you are able.

**Bar Weight: 95# / 65#

**Use as many sets each minute as needed.

Cash Out

10 Minutes of Mobility Work- Utilize Supple Leopard, the posters or coaching suggestions.