CrossFit Ballwin – CrossFit

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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