CrossFit Ballwin – CrossFit
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
Stretches: Rib Mobile, Single Leg Flexion,
Squat Dislocates
Strength & Skill
Snatch Pull + Snatch (5 sets of (2 + 1))
*Rest 90s between sets
**Increasing weight to hard but doable
Metcon
Metcon (AMRAP – Rounds and Reps)
25May2016
Partner AMRAP 17:
30x Calorie Row
30x Wallballs (20/14#)
30x Sit-ups
**One person works at a time.