CrossFit Texarkana – CrossFit

View Public Whiteboard

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

Snatch and Lunge (Time)

10 Rounds for time:

5 power snatches 95/65

10 Alt. Oh lunges stationary

*stay in place for lunges- step out and step back

15 min time CAP

Cash Out

4 Rounds

15 Hip Extensions

10 Dumbbell Curls each arm