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
Overhead Squat (EMOMx10)
1 Power Snatch + 1 OHS @
40%, 50%, 60%, 65%, 6×70%
Percentages based off 1RM Snatch
1.29.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)
15 minute AMRAP
120 Single Unders
21/15 Cal Row
10 Power Snatches 75/55
Rx+ 100 SUs W/ Heavy Rope, 95/65
1.29.18 Competitor (AMRAP – Rounds and Reps)
15 minute AMRAP
60 DUs
30/21 Cal Row
10 Power Snatches 115/80