CrossFit Ballwin – CrossFit
Needs to work on a better catch
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
Halting Snatch Grip Deadlift (5 Sets of 4 Reps )
*2-3 second hold at the top, just before you would fully extend hips (no extension)
*Ensure Shoulders are pulled back & down TIGHT
*Weights should be 80-110% of 1RM Snatch
Metcon
Metcon (6 Rounds for time)
6 Rds of:
3 minute
200m Sprint
10 Chest to Bars
10 Power Cleans
*Complete quickly, your rest is remaining time in round.
*Keep TRACK of completion time each ROUND.
Weights:
Rx+ 155/105
Rx 115/80
Sc Moderate wt., able to rep 6-8 times unbroken