CrossFit Ballwin – CrossFit

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Nay Nay

Warm-up

2 Rounds

30 Seconds:

PVC Cuban Presses*

Push-up to Down Dog

3 PVC Pass Throughs + 3 Overhead Squat

*Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*

PVC Game

Strength & Skill

Power Snatches:

1. Hook Grip

2. Bar Path

3. Move Prep

Clean & Jerks:

1. Hook Grip

2. Bar Path

3. Move Prep

Thrusters:

1. No Hook Grip

2. Bar Path

3. Move Prep

Weightlifting

Mental Training

Metcon

TNT (Time)

For Time:

30 Power Snatches

30 Power Clean and Jerks

30 Thrusters

Barbell: 95/65