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CrossFit Texarkana – CrossFit

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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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Front Squat (5@50%, 5@60%, 3×5@70%)

2 count Pause on first two sets

1.16.17 (AMRAP – Rounds and Reps)

Death By

KB SDLHP 70/53

Russian KB Swings 70/53
Minute 1: 1 SDLHP + 1 KB Swing

Minute 2: 2 SDLHP + 2 KB Swings

Minute 3: 3 SDLHP + 3 KB Swings

Etc etc

Cash Out

Superset 3×10

Flipping Tables

20sec Bent Over Lat Stretch

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