CrossFit Ballwin – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Mobility: Calf Smash, Pigeon, Rib Mobile
Strength & Skill
Snatch Pull + Power Snatch (6 sets of (2 + 1))
Metcon
Metcon (AMRAP – Reps)
10 rounds of:
30 seconds of Burpees
Rest 30 seconds
30 seconds Power Snatches
Rest 30 seconds
Weights:
Rx+ 115/75
Rx 95/65
Sc 75/55
**Total Reps