CrossFit Ballwin – CrossFit
Bob Naes
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
Press Complex (5 Sets of 1 Complex)
1 Strict Press + 2 Push Press + 3 Push Jerk
*Weight should be based on the ability to strict press it.
*The training behind this is to teach the distinction between the lifts, as well as, the transitions.
Metcon
Metcon (3 Rounds for reps)
In Teams of Two, complete:
AMRAP 5
400 Meter Run
50 Ball Slams (40/30/15)
Max Hang Power Snatch (95/65)
rest 3 minutes
AMRAP 5
400 Meter Run
50 Wall Balls (20/14)
Max Hang Power Cleans (135/95)
rest 3 minutes
AMRAP 5
400 Meter Run
50 Medball Cleans (20/14)
Max Ball Slams (40/30/15)
**Only runs are completed together, other movements are broken up as needed