CrossFit Ballwin – CrossFit
Warm-up
Jim, thank you for consistently showing up and working hard.
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
Strength & Skill
3 Part Snatch Complex (5 Sets of 1 Complex (2+1+1))
Snatch Pull + Power Snatch + Overhead Squat
Metcon
Metcon (Time)
For Time:
50 Hang Squat Snatch (75/55)
*Every minute perform 10 sit-ups*