CrossFit Texarkana – CrossFit

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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