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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