CrossFit Ballwin – CrossFit
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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)