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5.16.17

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

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)

9min

21 DUs

15 Power Snatches 75/55

9 OHSs

Cash Out

Work a weakness

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