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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

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