18Apr2016

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
Stretches: Thoracic Mobility, Squat Drill

Strength & Skill

3 Part Snatch Complex (Build to a heavy-moderate [3+2+1] )

Snatch Pull + Power Snatch + Overhead Squat

Metcon

Metcon (Time)