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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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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)


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

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