Blog Post

9.19.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

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

Hang Power Snatch (3@50%, 3@60%, 2×2@70%, )

Percentages based off 1RM

Focus on form and speed

Ole Miss (Time)

For time:

75 double unders

15 snatches 115/75

20 OH squats 115/75

15 snatches 115/75

75 double unders

Cash Out

Work a weakness

Snatch Grip Deadlift (2×3@80%, 2×3@85%)

2 count Pause in Power position, then back to floor. No need to reach full extension of the hips

Percentages based off 1RM Snatch