CrossFit Texarkana – CrossFit
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