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9.6.16

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

Shoulder Press (5@40%, 5@50%, 3@60%, 5@65%, 5@75%, 5+@85%)

Percentages based off 90% of 1rm

9.6.16 (AMRAP – Reps)

8 mins

2 Snatches 95/65

10 Box Jumps

4 Snatches

10 Box Jumps

Continue adding 2 snatches each round until time expires
no step-ups

Cash Out

30 Hip Extensions

60 Russian Twists

Ruck Work

3 max effort lot trips

Then

3 rounds

10 DB Front Squats 30/20

10 DB Situps

10 DB Alt Lunges

Susan G Komen 5k

10min jog warm up

10x200m run @ 1 mile pace -3s

200m RI

10 min jog cool down

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