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

Power Snatch (10 minutes to find a heavy single)

Aerobic Capacity 8.23.17 (AMRAP – Rounds and Reps)

AMRAP 12 minutes

200 meter Run

7 unbroken Power Snatches @70%

*stopping and not being able to do snatches unbroken results in a 1 Round penalty. Penalty rounds are subject to same standards

Pull-ups (Max Reps)

Cash Out

Accumulate 200m of Kettlebell Waiters Carry on each arm