Blog Post

6.8.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

Amanda Functional Fitness (Time)

3 Rounds

21 Ring Rows

12 Power Snatches 75/55

10/8 Cal Bike
a racked barbell is acceptable

Amanda High Performance (Time)

3 Rounds

12 C2Bs

12 Power Snatches 95/65

10/8 Cal Bike
scale with pullups or jumping C2Bs

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
*Ring MUs and Squat Snatches

Athletes may scale with Bar MUs

No more than 6 failed attempts at muscle-ups per round

Cash Out

5mins

Row, Bike, or Ski

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