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CrossFit Texarkana – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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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