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

Strength & Skill

Snatch (15 min to find 1RM)

Metcon

Metcon (Time)

5 RFT:

5 Snatch Pulls

5 Power Snatch

10 Toes to Bar

45 sec “L-Sit”

Bar Weight

Rx+ 155/105

Rx 115/75

Sc 85/55