Blog Post

1.22.18

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec 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

Warm-up *Barbell 3s (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Power Snatch (2 EMOM x11)

2 sets at each percentage

60%, 65%, 70%, 75%, 80%

1 set at 85%

Reps can be touch and go or singles with immediate reset

1.22.18 (Time)

3 Rounds

50 Air Squats

25 Calorie Row

Cash Out

50 Strict Pushups

Each time you rest do 10/7 Cal Bike