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
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