CrossFit Ballwin – CrossFit

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Mike Conway on rep 792 of 1000

Warm-up

1 Minute:

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Lat Stretch

Push-up to Down Dog

PVC Hinge Drill

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strength & Skill

Deadlifts:

1. Grip

2. Arms

3. Move Prep

Hang Power Cleans:

1. Arms

2. The Catch

3. Move Prep

Push Jerk:

1. Arms

2. The Catch

3. Move Prep

Weightlifting

Hang Power Clean (Build to a Heavy Double)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here