CrossFit Ballwin – CrossFit

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Parker Hoffman

Warm-up

20 Seconds

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

30 Seconds

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

PVC Snatch Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Barbell Snatch Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Strength & Skill

Power Snatch:

1. No Feet

2. Power Snatch + Overhead Squat

3. Move Prep

Weightlifting

15 Minutes

Power Snatch (Build up to a heavy single)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#