Blog Post

6.12.18

CrossFit Texarkana – CrossFit

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Warm-up

2 Minute Cardio

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 (6×5@70%)

Based off 93% of 1RM

6.12.18 Functional Fitness (AMRAP – Reps)

10 Minute AMRAP

Max Shoulder Taps in Plank position

Every 2 minutes starting at 0:00

12 Knee-UPs

2 Hang Power Snatches 45/35

Only score Shoulder Taps (R1, L3, R3, etc)

Rx+ 75/55 Power Snatches

6.12.18 High Performance (AMRAP – Reps)

10 Minute AMRAP

Max Shoulder Taps on Wall

Every 2 minutes starting at 0:00

6 Toes-2-Bars

2 Snatches 95/65

6.12.18 Competitor (Distance)

10 minute AMRAP

Max Handstand Walk

E2MOM

2 Rope Climbs

2 Snatches 115/80

New Section

RUNNING PROGRAM

No Rest between sets!

4 sets

200 meter Run 5-6 RPE

200 meter Jog 3-4 RPE

4 sets

200 meter Run 6-7 RPE

200 meter Jog 4-5 RPE

*Absolutely No Walking! If at any point you are walking, your Run is too fast