CrossFit Ballwin – CrossFit
Michael Beitenman
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
Hang Power Snatch + Overhead Squat (5 sets of (3 + 1))
Metcon
Metcon (Time)
6 RFT:
200m Sprint
12 Power Snatch
40 Double Unders
Bar Weights:
Rx+ 135/95
Rx 115/75
Sc 85/55-35