Blog Post

3.26.19

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

2 minute Cardio

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

5 Pause Snatch Grip Deadlifts

5 Pause Snatch High Pulls

5×3 Pause Power Snatches (just below knee, hip, catch)

Snatch (EMOMx8)

Snatch Grip Deadlift + Snatch High Pull + Power Snatch

Increase weight to finish at a moderate load

Inner Tube (Time)

25-20-15-10-5

Power Snatches

L-Ups

Burpees

Scale: 45/35, Knee-Ups

Rx: 60/45

Rx+ 74/55, T2Bs