Blog Post

9.18.18

CrossFit Texarkana – CrossFit

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Warm-up

Gymnastic Bodies Thoracic Opener

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 (EMOMx10 )

2 Power Snatches Every Minute for 10 Minutes

2 sets @45%

2 sets @50%

2 sets @60%

4 sets @70%

9.18.18 Functional Fitness (Time)

300m Run

20 Alternating KB or DB Snatches 20/15

15/10 Calorie Bike

9.18.18 High Performance (Time)

400m Run

20 Alternating KB or DB Snatches 35/20

18/12 Calorie Bike

Rx+ 50/35, 20/15 cal

9.18.18 Competitor (Time)

30/20 Cal Bike

20 DB Snatches 70/50

30/20 Cal Bike

12 Minute Cap