Announcements

Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Bob Naes

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

14 E2MOM

EVEN: Muscle Clean (5 Reps every EVEN minute)

Build to a moderate weight. This drill will help to focus on the full hip extension & fast elbows in the catch. Ensure clean are caught without re-dipping to a power position.

ODD: Max Height Box Jump (Distance)

Max Height Box Jump
3 Reps for height every ODD minute

Metcon

Metcon (AMRAP – Reps)

13 AMRAP (ascending):

2 Push Jerk

4 Cal Row

8 Double Unders

4 Push Jerk

8 Cal Row

16 Double Unders

6 Push Jerk

12 Cal Row

24 Double Unders

8 Push Jerk

16 Cal Row

32 Double Unders

10 Push Jerk

20 Cal Row

40 Double Unders

12 Push Jerk

24 Cal Row

48 Double Unders

….continue ascending reps until time expires

Weights:

Rx+ 185/125

Rx 135/95

Sc 95/65