CrossFit Texarkana – CrossFit

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Warm-up

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

7.18.16 (AMRAP – Reps)

13 mins

3 Squat snatches 75/55

10 wall balls 20/14

3 squat snatches 95/65

10 wall balls

3 squat snatches 115/85

10 wall balls

3 squat snatches 135/95

10 wall balls

3 squat snatches 155/115

AMRAP wall balls with remaining time

Front Squat (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)

Cash Out

4 Rounds

10 GH raises

10 T2B

Comp extra work(snatch) (Weight)

7×2 TnG Low Hang Pause Power Snatch
Pause for a 2 count just above the knee.