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2.9.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

Thruster (15 mins to find a 3RM)

Movement starts with bar on the floor

2.9.17 (AMRAP – Reps)

5×2 min AMRAP

250m Row

Max Snatches with remaining time 115/75

-Rest 2 min

Rx+ 135/95

Cash Out

3×10 Paralette Shoot Throughs

3×5 Dips

Comp- add weight and tempo to dips

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