CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
2 minute cardio
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 (3×8)
8@65%
8@70%
8@75%
High Heels (AMRAP – Rounds and Reps)
AMRAP in 9 minutes
10 Hang Squat Snatches
30 Double Unders
Rx 45/35
Rx+ 75/55