CrossFit Ballwin – CrossFit

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Warm-up

40 Seconds

PVC Pass Throughs

Active Spidermans

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

Snatch Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Strength & Skill

Barbell Movements:

1. Receiving Position

2. Move Prep Each

Weightlifting

Looking to build up over 5-7 sets.

Snatch Complex 3 (Build up to a Heavy Complex)

Power Snatch + Overhead Squat + Squat Snatch

Metcon

Rocket Power (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)