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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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

Posted in WOD