CrossFit Ballwin – CrossFit

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Scott Dougherty

Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill

Power Snatch Complex (20 Minutes to work up to a 1RM)

High Hang Power Snatch + Hang Power Snatch + Power Snatch

Metcon

Metcon (3 Rounds for reps)

3 Variable AMRAPs:

5 AMRAP:

20 Deadlifts (135/95 lb)

20 Box Jumps (24/20)

15 Deadlifts (185/135 lb)

15 Box Jumps

2 min Rest

4 AMRAP:

15 Deadlifts (225/155 lb)

15 Box Jumps (24/20)

10 Deadlifts (275/185 lb)

10 Box Jumps

2 min Rest

3 AMRAP:

10 Deadlifts (315/205 lb)

10 Box Jumps (24/20)

5 Deadlifts (365/225 lb)

5 Box Jumps