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1.12.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm Up *Snatch (No Measure)

3mins of DUs

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 60sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

1.12.17 (AMRAP – Rounds and Reps)

12mins

2 Squat Snatches 135/95

4 C2Bs

6 Lateral Bar Over Burpees

Rx+ 155/105, Bar MUs
Scaling Option:

! Power Snatch + 1 OHS

Pullups or Supine Ring Rows (be sure to elevate feet on a box, bench, or plates)

Cash Out

3x400m Run

Rest 1:1

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