CrossFit Texarkana – CrossFit
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