21Mar2016

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
Coach Led Dynamic Stretches

Strength & Skill

Snatch (15 min. for Skill Work)

Metcon

Metcon (3 Rounds for reps)

21Mar2016

4 min. AMRAP:

30 Lateral Barbell Burpees, Max Snatches (75/55) in Remaining Time

Rest 4:00

4 min. AMRAP:

20 Lateral Barbell Burpees, Max Snatches (135/95) in Remaining Time