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: Anchored T-Spine, Interior/Exterior Hip Rotations, Oly Wall Sit
Strength & Skill
Hang Power Snatch + Overhead Squat (7 Sets of 1x Complex (2x HPS + 1x OHS))
Metcon
Remember the 2,977 innocent victims lost during the terrorist attacks on September 11th, 2001.
Metcon (Time)
11Sep2015
10 Rds for Time of:
9 x Hang Power Snatch (75 / 55#)
11 x Overhead Squat
**Control bars from the overhead position
Cash Out
10-15 Minutes of Mobility Drills