CrossFit Texarkana – CrossFit
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.