5.16.17
CrossFit Texarkana – CrossFit
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
