CrossFit Texarkana – CrossFit
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