CrossFit Ballwin – CrossFit

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Kristen Wall

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

Strength & Skill

Movement Specific:

-Review/Build on Snatch starting positionings to Receiving.

-Concept & Stability of Overhead Squats.

-Refine Cal Pull on rower

Metcon

Metcon (4 Rounds for reps)

4 Rds of 4 AMRAPs:

3 Snatch (135/95)

13/10 Cal Row

-3 min Rest-

-Pace & reps should be at about 4-5 rds per AMRAP

-Due to the receiving in a squat, this is a higher skill movement. The weight should be lighter if mobility becomes and issue. If needed, the reps can be slightly increased.