CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
3mins of DUs
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
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
Overhead Squat (EMOMx7)
1 Power Snatch + 2 OHS @70% of heaviest Snatch
2.22.17 (Time)
4 Rounds
200m Run
10 Snatches 75/55
5 Box Jumps 24/20
Cash Out
Accumulate 2mins in a hanging L-sit