CrossFit Ballwin – CrossFit
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#