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)


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

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


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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