CrossFit Ballwin – CrossFit

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Join Your CFB Family Tonight at Table Three!

Warm-up

:30 Seconds

Lateral Hops Over PVC Pipe

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

Active Spidermans

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Strength & Skill

Lateral Barbell Burpees:

1. Momentum

2. Move Prep

Power Snatch:

1. Start Better to Finish Better

2. Move Prep

Overhead Squat:

1. Balance & Control

2. Move Prep

Squat Snatch:

1. Addition

2. Move Prep

Weightlifting

15 Minutes to build up to a heavy complex.

Snatch Complex 3

Power Snatch + Overhead Squat + Squat Snatch

Metcon

This should be a weight that athletes could complete 21+ repetitions unbroken when fresh.

Over & Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)