9.30.19

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

Squat Snatch (20 minutes to build to a 1RM)

Every 3 minutes for 12 minutes (4 Rounds)

1 Snatch High Pull + 2 Hang Power Snatch + 1 Overhead Squat: keep between 40-60%

For the remaining 8 minutes build to a 1RM Squat Snatch

Warm-up

Primer

3-2-1

Squat Snatch

C2B

Snake Bite (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-ups

Snake Bite Scaled (Time)

21-15-9:

Squat Snatch 45/35

Jumping Pull-ups

Cash Out

5 Sets, Not For Time:

60 Unbroken Double Unders

40% Unbroken Ring Muscle-ups or Dips

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