Blog Post

12.26.16

CrossFit Texarkana – CrossFit

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Warm-up

Lot Trips

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

Hang Snatch (10×2 Hang Squat Snatches @80%)

10min EMOM

12.26.16 (Time)

60 Cal Row

50 Air Squats

40 Pushups

30 Situps

40 Pushups

50 Air Squats

60 Cal Row

Cash Out

4x40sec Deadlift Holds AHAP

20sec rest

Competitor

20 Rope Climbs for time