CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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

Warm Up *Jumps (No Measure)

1 Round

Row/Bike/Ski: 50s light, 10s fast

10 Barbell Single leg RDLs

8 Knee-Ups

6 Wallballs

4 Hang Muscle Cleans & Press

3.14.18 (Weight)

Alt EMOMx24

5 Unbroken Wallballs 20/14

3 Touch ā€˜nā€™ Go Snatches @45% of 1RM Snatch

If reps are broken at any time, score is scaled

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