CrossFit Ballwin – CrossFit
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)