CrossFit Ballwin – CrossFit
Lisa Goforth-Naes
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
Strength & Skill
Overhead Squat (15 min to find 2rm)
Metcon
Metcon (Time)
For Time:
10 Snatch
50 Double Unders
8 Snatch
40 Double Unders
6 Snatch
30 Double Unders
4 Snatch
20 Double Unders
2 Snatch
10 Double Unders
Weights:
Rx+ 155/105
Rx 115/75
Sc Hard but doable
*Snatch = Receiving in squat