Blog Post

8.7.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

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

Snatch (15 minutes to build to a heavy complex )

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Rocket Power 🚀 (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches 95/65

15 Lateral Barbell Burpees

15 Overhead Squats 95/65

9 Lateral Barbell Burpees

9 Squat Snatches 95/65