Arms Wide Open

CrossFit Texarkana – CrossFit

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Warm Up

Foam Toll 3-5 minutes

Row 2 Minutes

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 (6×1)

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

3×1@40% of 1RM Snatch

2×1@50%

1×1@60%

Rest as needed

Metcon (Time)

Arms Wide Open

30 KB Swings 53/35

10 Wall Walks

30 KB Goblet Squats 53/35

30 Burpees

30 KB OH Lunges 53/35

Rx+

30 Hang Power Snatches 75 / 55 lb

30 Handstand Push-ups

30 Overhead Squats 75 / 55 lb

30 Bar-Facing Burpees

30 Hang Squat Snatches 75 / 55 lb

Cap 18 minutes

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