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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

Back Squat (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)

Recalculate working max

5.16.17 Functional Fitness (AMRAP – Rounds and Reps)

9 minute AMRAP

40 Single Unders

20 Power Snatches 45/35

10 Front Squats 45/35
Front Squats must be done with a functional front Rack (same as one used during a clean, before a jerk)

5.16.17 High Performance (AMRAP – Rounds and Reps)

9min AMRAP

21 Double Unders

15 Power Snatches 60/45

9 Overhead Squats 60/45

5.16.16 Competitor (AMRAP – Rounds and Reps)


21 DUs

15 Power Snatches 75/55

9 OHSs

Cash Out

Work a weakness

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