1.4.17
CrossFit Texarkana – CrossFit
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
