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

Back Squat (1@70%, 1@77.5%, 5×3@82.5%)

2 Pizzas & 5 Mt Dews Functional Fitness (Time)

5 Rounds

2 Power Snatches 75/55

10 Wall Facing Overhead Squats with a PVC Pipe
Focus on depth

2 Pizzas & 5 Mt Dews High Performance (Time)

5 Rounds

2 Power Snatches 115/75

5 OHS 115/75

2 Pizzas & 5 Mt Dews Competitor (Time)

5 Rounds

2 Power Snatches 135/95

5 OHS 135/95

Cash Out

3 Rounds

5 Muscle Up Transitions

30 sec ankle mobility both feet

Cash Out Bar MUs (Time)

30 Bar MUs

For Time and in as Few Sets As Possible