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4.26.17

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 (Complex EMOM)

Every minute on the minute for 10 minutes perform

1 Power Snatch +1 Hang Squat Snatch +1 Overhead Squat (or Heaving Snatch Balance) @ 40-60% of Max Snatch

4.26.17 Functional Fitness (AMRAP – Reps)

4 Rounds with 30 seconds of work and 30 seconds of rest at each movement

Single Unders

Shoulder Taps in Plank position

Pushups

Weighted Russian Twist 15/10

4.26.17 High Performance (AMRAP – Reps)

4 rounds with 30 seconds of work 30 seconds of rest at each movement

Double Unders

Shoulder Taps on Wall

Strict Pushups

Weighted Russian Twist 25/15

4.26.17 Competitor (AMRAP – Reps)

4 rds 30s work 30s rest at each movement

Double Unders

Freestanding Shoulder Taps

Strict Pushups with Alternating Shoulder tap

Weighted Russian Twist 35/25

Cash Out

5×30 second Front Rack Hold 185/115

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