CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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

Snatch (EMOMx5)

For the first 5 sets perform the following:

2 Hang Snatch High Pulls + 2 Snatch High Pulls + 2 Power Snatches @40%, 40%, 45%, 45%, 50%

TEAM WORK (AMRAP – Reps)

17 minute Partner AMRAP

40 burpees

30 snatches 75/45

30 burpees

30 snatches 95/65

20 burpees

30 snatches 135/85

10 burpees

AMRAP snatches 165/95

***partners split work any way 1 work and 1 rest

Cash Out

Tabata Hollow Body Holds