CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

1 minute easy pace bike

50 Single Unders

20 Lateral Hops

45 seconds moderate pace bike

20 Double Taps

20 Front and Back Hops

30 seconds fast paced bike

1 min double under practice

10 slow burpees

5 fast burpees

Power Snatch Warmup:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 romanian deadlift

5 front squats

5 dip and drives high hang

5 hang snatch pulls

5 full snatch pulls

5 full snatch pulls high and outside

5 behind neck strict press

5 muscle snatch

5 power snatch

SKILLS & THRILLS (Time)

Teams of Two

For Time:

Buy in: 150/100 Calorie Bike

100 Double Unders

75 Lateral Bar Over Burpees

50 Power Snatch (75/55lbs)

75 Double Unders

50 Lateral Bar Over Burpees

25 Power Snatch (95/65lbs

50 Double Unders

25 Lateral Barbell Burpees

12 Power Snatch (135/85lbs)

*partners split reps as needed

* pick a weight on each set of snatches when completely fresh you could do half the reps unbroken.

Scaling Options:

Double Unders- 2 to 1 single Unders/heavy rope

LBOB- regular burpees, step back burpees