CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
500m Row
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
Snatch (1 Power Snatch + 1 Squat Snatch EMOMX7 )
1 set @50%
1 set @55%
1 set @60%
1 set @65%
3 sets @70%
10.2.18 Functional Fitness (AMRAP – Reps)
AMRAP in 15 minutes
2-4-6-8-etc
Air Squats
Hang Power Snatches 45/35
Situps
Box Step-Overs 24/20
10.2.18 High Performance & Competitor (AMRAP – Reps)
AMRAP in 15 minutes
2-4-6-8-etc
Power Snatches 75/55
Abmat Situps
Box Jump Overs 24/20