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
Strength & Skill
20 E2MOM
Power Snatch Complex (1 Complex every two min. for 20 min.)
High Hang Power Snatch + Hang Power Snatch + Power Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
20 AMRAP:
3 Reps Each Movement
Deadlift
Hang Power Clean
Front Squat
Strict Press
Push Press
Push Jerk
Back Squat
Overhead Squat
Weight:
Rx+ 95/65
Rx 45/35