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8.29.16


CrossFit Texarkana – CrossFit

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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

Gymnastics skill HSPU (No Measure)

12 Rounds

30sec work 30sec rest

1. Tripod Kick-Outs or Freestanding HSPUs

2. Hollow Body Plank (elevate feet for dificulty)

3. Wall-sit (focus on a tight core, no hyperextension in the lower back)

Grace+Isabel (Time)

30 Clean & Jerks 115/85

-60secs Rest-

30 Snatches 115/85

Rx+ 135/95

Cashout Run (Time)

6x100m

Rest 2:1

Comp extra work metcon (Time)

3 rounds

5 bar muscle ups

5 meter OH walking Lunge 135/95

record time

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