Amanda

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

Back Squats The 5’s

Build to a 5 Rep Max

Recommended sets

8(very light. Move well )

5 (heavier but not difficult)

5( Working set, somewhat difficult)

5 RM (Still Maintaining good form)

-5% X5

-10%X 5-7

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
*Squat Snatches

Amanda Functional Fitness (Time)

3 Rounds

21 Ring Rows

12 Power Snatches 75/55

10/8 Cal Bike

Amanda High Performance (Time)

3 Rounds

12 C2Bs

12 Power Snatches 95/65

10/8 Cal Bike

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