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