CrossFit Ballwin – CrossFit

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E-Emily Emerson

Warm-up

Warm-up Run

400 Meter Easy Run

30 Seconds

PVC Right Leg Swings

Slow Air Squats

PVC Leg Leg Swings

Straight Leg Inchworms

PVC Power Snatches

Push-up to Down Dog

Modified Barbell Warm-up

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Pausing Overhead Squats

5 Snatch Grip Deadlifts

Mobility

3 PVC Pass Throughs + 3 Overhead Squats: 90 Seconds

Strength & Skill

Barbell Movement Prep:

5 PVC Snatch Push Press (Fast Hands Overhead)

5 PVC Pausing Overhead Squats (Solid Bottom Position)

5 PVC Heaving Snatch Balance (Fast Hands to Bottom Position)

5 PVC No Dip Snatch Drop (Fast Hands and Feet to Bottom Position)

3 Snatch Push Press

3 Pausing Overhead Squats

3 Heaving Snatch Balance

3 No Dip Snatch Drop

3 Hang Power Snatches

3 Overhead Squats

*Build to Lighter Weight

Metcon

Choose a weight you could complete 21+ hang power snatches and overhead squats unbroken when fresh

Fancy Pants (Time)

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65)

200 Meter Run

15 Hang Power Snatches (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

9 Hang Power Snatches (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run