CrossFit Texarkana – CrossFit
Warm Up (No Measure)
2 Rounds:
1:00 Row
0:20 Pigeon Pose
8 PVC Pass Throughs
8 Wall Angels
10 Dorsiflexion on Box (5R+5L)
Burgener Warmup (With Cues) (No Measure)
1. Down and Finish (Speed Thru The Middle)
2. Elbows High and Outside (Bar Close)
3. Muscle Snatch (Snappy Turnover)
4. Snatch Lands 2″, 4″, 6″, Full Depth (Foot Work)
5. Snatch Grip Push Press (Overhead Strength)
6. Overhead Squat (Core Strength)
7. Heaving Snatch Balance (Fast Hands)
8. Snatch Balance w/o a Dip (Fast Hands, Fast Feet)
9. Snatch Balance w/a Dip (Fast Hands, Fast Feet)
Squat Snatch
Find a 1RM
5@50%
3@60%
2@70%
1@75%
1@85%
Attempt 1RM
Knock on Wood (Time)
For Time
3 Rounds:
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)
30 Pull-ups
30/24 Calorie Row
Time Cap: 25:00
Cashout (No Measure)
1 Round:
Walk 300m
or
ROMWOD