CrossFit Texarkana – CrossFit
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