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
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