CrossFit Ballwin – CrossFit
To our little whippersnapper: Happy 21st. Birthday, Coach Alex!! (technically it was Sunday)
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: Banded Bully, Anchored T-Spine, Interior/Exterior Hip Rotation
Strength & Skill
Clean and Jerk (2x Rep, every Odd Minute for 15 min.)
Metcon
Metcon (Time)
“It’s My Party”
21-15-9 Reps for Time:
Hang Squat Snatch (95 / 65#)
Toes to Bar