4.18.17
CrossFit Texarkana – CrossFit
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
