8/17/20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

3 Lot Trips

0:30 Open Book (each side)

0:30 Side Lunges

0:30 Active Spiderman

0:30 PVC Pass Throughs

0:30 Wall Angels

0:30 PVC Hip Hinge (0:15L+0:15R)

0:30 Inchworm to Push

Burgener Warmup (With Cues) (No Measure)

1. Down and Finish (Speed Thru The Middle)

2. Elbows High and Outside (Bar Close)

3. Muscle Snatch (Snappy Turnover)

4. Snatch Lands 2″, 4″, 6″, Full Depth (Foot Work)

5. Snatch Grip Push Press (Overhead Strength)

6. Overhead Squat (Core Strength)

7. Heaving Snatch Balance (Fast Hands)

8. Snatch Balance w/o a Dip (Fast Hands, Fast Feet)

9. Snatch Balance w/a Dip (Fast Hands, Fast Feet)

Over and Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Cashout (No Measure)

2-3 Rounds:

9 Single Arm Bent Over Row (left)

21 Banded Goodmornings

9 Single Arm Bent Over Row (right)

21 Banded Pull aparts

Posted in WOD