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
Stretch: Rib Mobilization, Lat/Pec Smash, 2x 30 sec. 3rd World
Strength & Skill
High-Hang Snatch (5 Sets of 2 Reps)
**Work receiving in the squat position.
Metcon
Metcon (AMRAP – Rounds and Reps)
12Oct2015
12 Min. AMRAP:
15 x Wall Balls (20 / 14#)
9 x Squat Snatch
**Bar Weight**
Rx+ : 95 / 65#
Rx : 75 / 55#
Sc : 65 / 35#
**Rx+ means you are proficient in form and can perform it safely throughout the Metcon.