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CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300m row

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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

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