CrossFit Ballwin – CrossFit

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Misery loves company.

Warm-up

2 Rounds:

30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

Modified Barbell Warm-up

5 Snatch Grip Deadlifts

5 Hang Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

Strength & Skill

Burpees:

1. Press Through the Floor

Toes to Bar:

1. Press Down On the Bar

2. Move Prep

Power Snatch:

1. Press Through the Floor

2. Move Prep

Weightlifting

Focus today is primarily on Technique verses Strength. Have weights ready to add on during the minute.

Metcon

Power Snatch Complex 2 (On the Minute x 8: Building to Moderate Weight)

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

Inner Tube (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees