CrossFit Texarkana – CrossFit
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