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4.10.17

CrossFit Texarkana – CrossFit

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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

Back Squat (5@40%, 5@55%, 5@62.5%, 3×10@67.5%)

Percentages based off 90% of 1RM

When Randy Met Karen Functional Fitness (Time)

50 Snatches 45/35

50 Wallballs 16/10
Wallballs are at a 8 feet target for women, 9 feet target for men

When Randy Met Karen High Performance (Time)

50 Snatches 65/45

50 Wallballs 20/10
Wallballs are to a 9 feet target

When Randy Met Karen Competitor (Time)

50 Snatches 75/55

50 Wallballs 20/14

Cash Out

5 Cartwheels each way + Hip Mobility

Competitor

3 Rounds

10 Reverse Hyper

10 Glute-Ham Raises

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