11.30.19

CrossFit Texarkana – CrossFit

View Public Whiteboard

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)

Snatch Work (Weight)

Every 2:00 for 16:00 (8 Sets)

1 Muscle Snatch

1 Power Snatch

1 Squat Snatch

*All from the ground.

Clean Work (Weight)

Every 2:00 for 16:00 (8 Sets)

1 Clean Lift Off

1 Clean Pull

1 Squat Clean

Jerk Work (Weight)

EMOM x 8:00

1 Pause Push Jerk (0:02 in Dip & Catch)

1 Split Jerk (No Pause)

Posted in WOD