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CrossFit Ballwin – CrossFit
Sarah Johnson
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
P. Clean + Ft. Sqt. + Push Jerk (Build up to a heavy set of one)
Catch in Power Clean Position, Front Squat, then Push Jerk.
Break-up the movements, not a Cluster.
Metcon
Metcon (3 Rounds for reps)
Three sets of AMRAPs with increasing weight:
Rd 1 – AMRAP 5:
50/35 Calorie Row
AMRAP Bar Complex
Rest 5:00
Rd 2 – AMRAP 5:
35/25 Calorie Row
AMRAP Bar Complex
Rest 5:00
Rd 3 – AMRAP 5:
20/15 Calorie Row
AMRAP Bar Complex
Bar Complex Movements:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rd 1 Weights:
Rx+ 135/95
Rx 115/80
Sc 75/55
Rd 2 Weights:
Rx+ 155/105
Rx 135/95
Sc 95/65
Rd 3 Weights:
Rx+ 185/135
Rx 155/105
Sc 115/80