CrossFit Texarkana – CrossFit

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Warm-up

250m Row

2 Rounds

4 Spider-Mans

8 Situps

Hang from Pull-up Bar for 20secs

Then w/ empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Front Squats

5 RDLs

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

Power Snatch (3@50%, 3@60%, 3@65%, 3@70%)

1.4.17 (Time)

1000m Row Buy-In

21-15-9

OHS 95/65

KB Swings 70/53

Rx+ 115/75

Cash Out

10 Turkish Get-Ups each arm