6.12.18
CrossFit Texarkana – CrossFit
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
