21June2017

Announcements

Join us for Hooverball and a BBQ on June 24th from 11-2 at New Ballwin Park!

CrossFit Ballwin – CrossFit

Jonas Hart

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

EMOM 14:

EVEN Min- 3x Hang Power Snatch

ODD Min- 15-20 Reps of Hollow Rocks (scale to Hollow Holds)

Hang Power Snatch (3 Reps every EVEN Min)

Hollow Rocks (15-20 Reps every ODD Minute)

*If Hollow Rocks are a challenge, scale to 20 sec of Hollow Hold

Metcon

Metcon (Time)

**Rx & Scaled**

For Time:

100 Burpees

** Perform 5x Power Snatches at the END of every minute.

Rx 75/55

Sc 45/35, but find higher object to jump over

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**Rx+**

For Time :

100 Bar Over Burpees