CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

Snatch (EMOMx12)

Squat Snatch

Add weight as desired; however, focus is form and technique. Get comfortable getting under the bar. Lets try not to Power Snatch + OHS. It is ok to catch high as long as you ride it down.