Announcements
Blackout Week! No preparing, No WOD hopping…..Just show up and train. CrossFit is about being able to do any physical task at any time. **Post results on the whiteboards and they will be entered into performance. Social media: #crossfitballwin
CrossFit Ballwin – CrossFit
Metcon
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: Single Leg Flexion, 20x Squat Dislocates, Rib Mobilization
Strength & Skill
Hang Power Snatch (2-2-2-2-2)
Metcon
Metcon (Time)
Blackout Day 1
21-15-9 Reps for Time of:
-Toes To Bar
-Thruster (95# / 65#)