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
Strength & Skill
Hang Squat Cleans (12 Minutes to Establish a 1RM)
Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.
Metcon
Metcon (Time)
For Time:
15-12-9-6-3
Hang Power Clean, 135/95
TTB
*between each set, run 200m