15.1

Announcements

Barbell 9-10am, Open Gym 10:15-11:30am. We will be performing the 2021 CrossFit PairUp ThrowDOWN. Grab a partner, bring some friends and come prepared to get some good hard work in!

CrossFit Texarkana – CrossFit

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Warm Up

2 minute Row

25’ Duck Walk

5 Scap Pulls

25’ Samson

10 Supermans

25’ Inchworm

10 Kipping Swings

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

Snatch (Every 2 minutes complete 1 Complex)

5 sets

3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Power Snatch

Build in weight

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Posted in WOD