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: Rib Mobilization, Oly Wall Sit, Single Leg Flexion
Strength & Skill
Snatch (3-3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
29Jun2015
Complete as many rounds as possible in 12 min of:
4 x Shoulder Press
8 x Hang Power Clean
12 x Front Squat
Bar Weight:
75# Male
55# Female
Cash Out
90/45/45 Plank (2 Rds.)
90 sec. Front
45 sec. Left
45 sec. Right