CrossFit Texarkana – CrossFit
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)
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
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 ‘n’ Go Snatches @45% of 1RM Snatch
If reps are broken at any time, score is scaled