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1.16.17

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)

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

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

https://m.youtube.com/watch?v=uUpSFguwRQM

Cash Out

Superset 3×10

Flipping Tables

20sec Bent Over Lat Stretch

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