CrossFit Ballwin – CrossFit

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Kevin Largent

Warm-up

Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:

-Deadlift

-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups

Strength & Skill

Pause Jerk (6 sets of 3 reps)

**1st dip on the Jerk is held in the bottom position for 2-3 seconds.

**Can be caught in the athletes primary Jerk receiving position.

**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.
*Partner up, if available to help spot form issues.

*Don’t rush the pause & stay tight through the full movement.

Metcon

Metcon (Time)

4 RFT:

30 OHKBS

50 Double Unders

Buy Out: 400m Sprint

KBS Weights:

Rx+ 70/53

Rx 53/35

Sc 35/26-18