3.1.17

CrossFit Texarkana – CrossFit

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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

Hang Power Snatch (3 reps EMOMx7@70%)

High or low hang power snatch

3.1.17 (AMRAP – Reps)

18mins

Buy In: 2k Bike

6 Abmat Situps

6 G2OH 45/25 plate

30ft OH Walking Lunge 45/25 plate

12 Abmat Situps

12 G2OH

30ft OH Walking Lunge

18 Abmat Situps

18 G2OH

30ft OH Walking Lunge

24, 30, 36, etc..Continue adding 6 reps until time expires
Every 5ft counts as a rep

Cash Out

30 Ab Roll-Outs

2.27.17

CrossFit Texarkana – CrossFit

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Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (4@50%, 3@60%, 3×2@70%)

The Bear necessities (Time)

For time:

30 bear complexes 135/95

1 bear complex=1 clean+1 front squat+1 shoulder to overhead+1 back squat+1 shoulder to overhead

Clusters are acceptable

RX+ 165/115

Cash Out

3×5 Superset

Strict Dips

Strict T2Bs

30s Banded Mobility

17.1

CrossFit Texarkana – CrossFit

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Warm-up

300m Row

2 Rounds

5 walkouts

4 Spider-Man reaches

4 Samson stretch

Then

3 Rounds

5 Burpees

10 Kb Snatches 35/20

6 Box Jumps or step ups

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

2.22.17

CrossFit Texarkana – CrossFit

View Public Whiteboard

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