Blog Post

8.31.16

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 skills work (No Measure)

4 Rounds

:30s work :30s rest

1- HS hold (wall or freestanding)

2- Shoulder taps

3- Plank

8.31.16 (Time)

30/20 Cal Row

30 Snatches 95/65

30 Dips

30 Wallballs 20/14

This may be partitioned

Rx+ 50 reps at every movement (F: 35 Cal Row)
18min Cap

Every remaining rep adds 1s to total time

Cash Out

3x Max Effort L-sit on parallettes

Ruck Work

For time

1 mile run

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