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
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