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)

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