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4.18.17

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@50%, 3@60%, 1@70%, AMRAP@75%)

Percentages based off 90% of 1rm

Recalculate Working Max

4.18.17 Functional Fitness (AMRAP – Rounds and Reps)

8 minute AMRAP

5 Front Squats 95/65

8 Burpees

4.18.17 High Performance (AMRAP – Rounds and Reps)

8 minute AMRAP

5 Overhead Squats 95/65

8 Bar Facing Burpees

4.18.17 Competitor (AMRAP – Rounds and Reps)

8 minute AMRAP

5 OHS 115/75

8 Bar Facing Burpees

Cash Out

with a partner

10x100m Sprints each

Partner A runs while Partner B rests

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