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5.3.17

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

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

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