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
Stretches: Coach Led
Strength & Skill
3 Part Snatch Complex (1 x Complex of (3+2+1) E2MOM for 12 min. )
Snatch Pull + Power Snatch + Overhead Squat
**Increase to hard but doable
Metcon
Metcon (Time)
22Feb2016
3 RFT:
21 x Hang Power Clean (95 / 65#)
15 x Shoulder to Overhead
9 x Overhead Squat