5.3.17
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
Shoulder Press (5@40%, 5@50%, 5×8@65%)
5.3.17 Functional Fitness (Time)
5 Rounds
12 Cal Row
10 Overhead Lunges with Plate 25/15
8 Step-Ups 24/20
6 Burpees
5.3.17 High Performance (Time)
5 Rounds
12 Cal Row
9 Overhead Squats 65/45
6 Burpee Box Jumps 24/20
5.3.17 Competitor (Time)
5 Rounds
12 Cal Bike
9 OHS 95/65
6 Burpee Box Jumps 24/20
Cash Out
50 Landmines
