CrossFit Ballwin – CrossFit
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