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2.5.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

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

Warm-up

Primer

3 Rounds

10 DUs

2 Power Snatches (work up to WOD weight each rd)

10 DUs

1 Bar Muscle-Up or 2 pull-up variation

Double Bubble Functional Fitness (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

40 Single Unders

5 Power Snatches 75/55

40 Single Unders

10 Strict Ring Rows

Double Bubble High Performance (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

40 Single Unders

5 Power Snatches 95/65

40 Single Unders

5 Pull-ups

Rx+ 25 DUs, Strict Pull-ups

Double Bubble Competitor (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

25 DUs

5 Power Snatches 95/65

25 DUs

5 C2Bs

Rx+ 135/95, Bar MUs

HSPU Strength

Extra Competitor Work

3 Rounds in a 3:30 Window

21 GHD Situps

21 Calorie Row

Max HSPUs in reamining time

30 seconds Rest