CrossFit Ballwin – CrossFit

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Steve “Lightning Bolt” Johnson


Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

Pause Jerk (5 sets of 3-4 reps)

**1st dip on the Jerk is held in the bottom position for 2-3 seconds.

**Can be caught in the athletes primary Jerk receiving position.

**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.


Metcon (Time)

For Time:

50 Clean & Jerks

**EMOM: 5 Toes-to-Bar

Bar Weights:


Rx 135/95

Sc Hard enough to get 8-10 reps unbroken