CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Active Spidermans

Box Step-ups

Active Samson

Box Step-ups

Air Squats

Box Step-ups

2 Rounds

30 Seconds:

PVC Overhead Squats

PVC Sotts Press

Snatch Barbell Warm-up:

5 Stiff Legged Snatch Grip Deadlifts

5 Hang Muscle Snatches

5 Overhead Squats

Mobility

Child’s Pose on Box: 1 Minute

Ankle Stretch Off Box: 30 Seconds Each Leg

Barbell Ankle Stretch: 1 Minute

Strength & Skill

Box Jump Overs:

1. Weight Forward

2. Move Prep

Power Snatches:

1. Weight Back

2.Move Prep

Lateral Barbell Burpees:

1. Weight In

Metcon

Choose a weight that you could power snatch for 15+ reps unbroken when fresh

Destiny’s Child (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees