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)

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

Snatch Balance (5×1 Snatch Complex)

2 Snatch High Pulls+ 2 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance + 1 Overhead Squat

7.18.17 (Time)

800m Run

50 Deadlifts 135/95

Rx+ 225/105

10min Cap
Scale option:

600m Run

50 Deadlifts 95/65

Cash Out

Work a weakness