CrossFit Ballwin – CrossFit
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
Stretches: Posterior Chain Floss, Squat Dislocates, Sink Mobile
Strength & Skill
Work Snatch technique between sets
Pull-ups (4 Sets of Max Rep / Technique )
Ring Dips (4 Sets of 10-15 Reps)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Homework
Boat Pose (3 Sets of Max Hold)
Hold for as long as possible without compensating form or collapsing.