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