CrossFit Ballwin – CrossFit

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Needs to work on a better catch


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 (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.


Rx+ 155/105

Rx 115/80

Sc Moderate wt., able to rep 6-8 times unbroken