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6.2.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

Deadlift (3@50%, 4@60%, 6×5@70%)

6.2.17 Functional Fitness (Time)

2 Rounds

10 Power Snatches 75/55

20 Kettlebell Swings 25/15

30 Deadlifts 75/55
12min Cap

6.2.17 High Performance (Time)

2 Rounds

10 Power Snatches 115/85

20 KB Swings 35/25

30 Deadlifts 115/85
12min Cap

6.2.17 Competitor (Time)

2 Rounds

10 Power Snatches 135/95

20 KB Swings 53/35

30 Deadlifts 135/95

Cash Out

Mobilize!!!

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