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7.2.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

500m 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

Hang Power Snatch (1×2@70%)

10 minutes to build to 70% of 1RM

7.2.18 Functional Fitness & High Performance (Weight)

Alternating EMOMx12

-16 Abmat Situps

-1 Power Snatch + 1 Overhead Squat

7.2.18 Competitor (Weight)

Alternating EMOMx12

-12 GHD Situps

-3 OHS

Athletes may use a rack or jerk blocks

Cash Out

Bring Sally Up with Air squats