Blog Post

5.11.18

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

Snatch (EMOMX10 )

1 Power Snatch + 1 Squat Snatch + 1 OHS

5.11.18 Functional Fitness (Time)

500m Row

40 Alt DB Snatches 20/15

30 Deadlifts 95/65

200m Run

15 Pushups

5.11.18 High Performance & Competitor (Time)

500m Row

40 Alt DB Snatches 35/20

30 Deadlifts 115/80

200m Run

5 Wall Walks

Rx+ 50/35, 135/95, 10 Strict HSPUs