CrossFit Ballwin – CrossFit
Zach Hollenbeck
Warm-up
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Strength & Skill
Snatch Grip Deadlift (5 Sets of 4 Reps)
Metcon
Metcon (Time)
For time:
50 Wall Balls (20/14)
50 Deadlifts
50 Handstand Push-Ups
*Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.
Bar Weights:
Rx+ 225/155
Rx 185/125
Sc Moderately Heavy; Use 50% of 1RM