10.7.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

200m Run

0:30 Seated Twist https://youtu.be/TN72AoSYIYw

10 Banded Pass Throughs

15 Banded Pull Aparts

8 Banded Wall Squats

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)

Power Snatch (5,5,3,2)

5 @50%

5 @60%

3 @70%

2 @80%

*Score last set

Not Nancy (Time)

For Time 4 Rounds:

400M run

10 Squat snatches (95/65)

*If squat snatches are not possible, do power snatch into overhead squat. Or power snatch + air squats.

Cashout (No Measure)

2 Rounds:

30 Double Unders

10 Ring Dips

30 Double Unders

10 Strict Handstand Push-ups

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