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6.5.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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

Power Snatch (EMOMx10 )

2 sets of 2 Reps at each percentage

60%, 65%, 70%, 75%, 80%

Immediately into 7 minutes to find a Heavy Single

6.5.18 Functional Fitness (Time)

15-12-9

Overhead Squats 45/35

Cal Row

6.5.18 High Performance & Competitor (Time)

21-15-9

OHS 75/55

Cal Row
Scale with Front Squats