CrossFit Texarkana – CrossFit

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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#