Blog Post

11.13.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

Half Tabata Jump Rope

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

Bench Press (15 minutes for 5×5)

5@60%

5@65%

5@70%

5@75%

5@80%

Double Double (AMRAP – Rounds and Reps)

2 Rounds

AMRAP in 5 minutes

Buy-In:

100 Double Unders

With Remaining Time:

12 Power Snatches 75/55

6 Box Jump Overs 24/20

Rest 5 minutes