CrossFit Texarkana – CrossFit
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