CrossFit Texarkana – CrossFit
Warm-up (No Measure)
300m row
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
handstand EMOM
12min EMOM
1. 2-4 strict HSPU
*dificulty option: deficit
*scaling option: negatives
2. Handstand walk or shoulder taps
3. 3-5 strict dips
*dificulty option: weighted
4. Rest
6.17.16 (Time)
50 hang power snatches 115/85
1min work 1min rest
*Rx+ 135/95
*scaling options: 95/65, 65/45
Extra comp work(rowing) (Time)
Rowing Conditioning
5x500m rowing 1 min rest between efforts
record slowest time