CrossFit Ballwin – CrossFit

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Zach Hollenbeck


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 (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