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4.3.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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

Shoulder Press (Heavy Single)

15 minutes

5@40%, 5@50%, 3@60%, 2@70%, Heavy singles (not necessarily a 1RM)

4.3.18 Functional Fitness (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Hang Power Snatches 45/35

30 Wallballs 14/10, 9/8’

120 Single Unders

4.3.18 High Performance (AMRAP – Rounds and Reps)

15min AMRAP

15 Power Snatches 65/45

30 Wallballs 20/10, 9’

60 Single Unders with heavy rope

Rx+ 75/55, Double Unders with speed rope

4.3.18 Competitor (AMRAP – Rounds and Reps)

15 min

15 Power Snatches 95/65

30 Wallballs 20/14

60 DUs

Cash Out

6x100m Sprints

Rest 2:1