CrossFit Texarkana – CrossFit
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)
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 (3-Position Snatch EMOMX8)
High Hang + Low Hang + Full Snatch
Work up to 65%
Nancy Scaled (Time)
5 Rounds
300m Run
15 Front Squats 75/55
Rx+ 95/65
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#