CrossFit Ballwin – CrossFit
Warm-up
With a Buddy
AMRAP 5:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start , Then Back to Plate
5 Burpees to Plate
Switch After Full Rounds
Then…
With An Empty Bar:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press
5 Deadlifts
5 Muscle Cleans
5 Push Press
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
Strength & Skill
Lateral Bar Burpees:
1. Don’t Open the Hips
Deadlifts:
1. Find the Heels
2. Move Prep
Hang Power Cleans:
1. Find the Heels
2. Open the Hips
3. Move Prep
Push Jerks:
1. Find the Heels
2. Open the Hips
3. Move Prep
Metcon
Limiting factors are hang power clean or push jerks. The weight should be something that you could go unbroken on the push jerks.
Bedtime (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
*Score is slowest interval of the 5 intervals