CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Lat Smash, Sampson, Interior / Exterior Mobile
Strength & Skill
Hang Squat Cleans (2 Reps, Every other minute for 14 min.)
Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.
Metcon
Metcon (AMRAP – Rounds and Reps)
25Jan2016
9 Minute Ladder:
3 x Clean & Jerks (135 / 95#)
3 x Toes to Bar
6 x Clean & Jerks
6 x Toes to Bar
9 x Clean & Jerks
9 x Toes to Bar
12 x Clean & Jerks
12 x Toes to Bar
continue…….
Homework
5 x Wall Walks