CrossFit Ballwin – CrossFit
Coach Dusty
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
Deadlift (4 Reps every 2 min for 12 min)
Metcon
Metcon (7 Rounds for reps)
7 rounds for reps of:
1 minute Muscle Snatch
1 minute Jump Lunges
1 minute B.O. Burpees
1 minute Rest
*Lunges reps L/R= 1 rep
Weights
Rx+ 95/65
Rx 75/55
Sc 45/35
*Jump Lunge Wt for Rx+ is 20/10 in each hand