CrossFit Texarkana – CrossFit

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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