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)


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

Snatch (Heavy)

Every 90s for 5 Rounds perform 1 Snatch High Pull + 1 Power Snatch

Then Every 90 s for 5 Rounds perform 1 Full Squat Snatch

Weight can progress

6.20.17 Functional Fitness (Time)


Wallballs 14/10

Plate Jumps 8″/4″ (2plates/1plate)
Women- 8ft wallball target

Men- 9ft wallball target

6.20.17 High Performance (Time)


Wall balls 20/10

Box Jumps 24/20
WAllball targets are 9ft for all athletes

6.20.17 Competitor (Time)


Wallballs 20/14

Box Jumps 24/20
15min Cap

Add remaining reps to cap as seconds (61 reps= 1:01 added to 15min)

Cash Out

200m Run

Rest 30s

400m Run

Rest 60s

600m Run

Rest 60s

400m Run

Rest 30s

200m Run

Posted in WOD