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
LOT TRIPS FIRST!!!
5-3-1 SUMO Deadlift week 2 (20 min time CAP on lifting)
1×5@ 40%
1×5 @50%
1×3@ 60%
1×3@70%
1×3@80%
1×3+@90%
Warm-up
5 min to get starting weight for snatch EMOM
Barack Obama
3 position snatch
10 min EMOM
1 snatch from high hang
1 snatch from top of knee
1 snatch from floor
without putting the bar down
you may add weight as you wish or stay the same