CrossFit Ballwin – CrossFit

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Come prepared to work today. 🙂

Warm-up

200 Meter Run

:30 Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotations

:30 PVC Passthroughs

5 Strict Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30 Push-up to Down Dog

3 Hang Power Snatch

3 Hang Squat Snatch

3 Squat Snatch

Strength & Skill

Hang Power Snatch:

1. Bar on the Shirt

2. Aggressive Punch

Hang Squat Snatch:

1. Catch in a Tense, Statue like Position

Squat Snatch:

1. Knees back

2. Hit Checkpoints at Top of Knee and Pockets

Pull-Ups:

1. More Hips

Strict Handstand Push-Up

1. Inverted Strict Press

Metcon

,: Metcon (Time)

For time:

Buy In: 800 Meter Run

5 Rounds:

12 Chest to Bar Pull-ups

9 Squat Snatch (95/65)

6 Strict Handstand Push-ups

Cash Out: 800 Meter Run
Option A

Buy In: 800 Meter Run

5 Rounds:

12 Pull-ups

9 Power Snatch (95/65)

6 Dumbbell Strict Press (35/25)

Cash Out: 800 Meter Run

Option B

Buy In: 800 Meter Run

5 Rounds:

12 Pull-ups

9 Power Snatch (75/55)

6 Dumbbell Strict Press (35/25)

Cash Out: 800 Meter Run