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
Overhead Squat (Heavy 3)
10 minutes to build to a heavy 3 Reps. Not necessarily a 3RM
Reese’s Peanut Butter Cup (Time)
3 rounds for time:
20 Cal row
15 power snatches 75/55
Cash Out
3 Rounds
30 Russian Twists
30 Flutter Kicks