CrossFit Ballwin – CrossFit
Individually we are one drop, together we are an ocean. -Ryunosuke Satoro
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
Strength & Skill
Snatch (20 min build to a heavy 1RM)
Take your time to mobilize & breakdown this movements. Don’t rush it. Learn, Learn, Learn.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Snatches
6 Clean & Jerks
9 C2B Pull-Ups
54 Double Unders
Weights:
Rx+ 155/
Rx 135/95
Sc Wt, snatches are the limiting factor. Power Snatch to Overhead squat is acceptable for scaled.
**Rx+ & Rx are snatches caught in the squat.