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3.8.17


CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

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 Grip Push Press (5@40%, 5@55%, 3@70%, 3×2@85%)

behind the neck snatch grip push press

3.8.17 (AMRAP – Rounds and Reps)

12 minutes

21 Double Unders

15 Box Jumps 24/20

9 Squat Snatches 95/65

Cash Out

4x100m single Overhead KB carry

-2 each arm

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