Blog Post

11.22.16

CrossFit Texarkana – CrossFit

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Warm-up

Row 300m

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

Shoulder Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)

11.22.16 (AMRAP – Reps)

5 Rounds for Max Reps

:30 work/2:30 rest

Power Snatch @ 65%

Cash Out

10mins to Accumulate as much time as possible in holding a plate overhead 45/25

Competitor

6x500m ski

1:1 rest

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