CrossFit Ballwin – CrossFit
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
Stretches: Anchored T-Spine, Elevated Pigeon, 30 Sec 3rd World
Strength & Skill
Snatch Pull + Snatch (5 Sets of (2 + 1))
** 2 x S. Pulls + 1 x Snatch
** Work on getting under the bar when receiving
** Build to a hard but doable single complex
Metcon
Metcon (AMRAP – Rounds and Reps)
28Oct2015
12 Minute AMRAP:
5 x Toes To Bar
10 x Push-Up
15 x Air Squat