Announcements
Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games
CrossFit Ballwin – CrossFit
Summertime is coming! Are you Hooverball ready?
Warm-up
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Strength & Skill
Snatch Complex (15 minutes to build up to a heavy complex)
Snatch + Hang Snatch + Overhead Squat
Metcon
Metcon (4 Rounds for reps)
4 Rds, Max Reps per Round:
3 AMRAP:
20 ft DB Walking Lunge (5 ft= 1 Rep)
18 DB Deadlifts
10 DB Cleans
-2 Minute Rest-
3 AMRAP:
20 ft Burpee Broad Jump
18 Toes to Bar
10 Box Jump
-2 Minute Rest-
3 AMRAP:
20 ft DB Walking Lunge (5 ft= 1 Rep)
18 DB Deadlifts
10 DB Cleans
-2 Minute Rest-
3 AMRAP:
20 ft Burpee Broad Jump
18 Toes to Bar
10 Box Jump
-2 Minute Rest-
DB Weights & Box Height:
Rx+ 70/45 & 30/24
Rx 50/35 & 24/20
Sc 35/20 & 20/Step-Ups