Blog Post

Free Byrd

Announcements

Hey Team! Due to the size of the 4:30pm and 5:30pm classes, we are going to have two open gym times.
3:30pm-4:30pm everyday, and 6:30-7:30pm today, and Monday,Tuesday and Wednesday of next week.
If you are doing extra work, or training for Europa and can use these times it would be very helpful due to the size of the classes. If not just please be aware that the class will have priority over bars weights racks etc.
I am so proud and happy so many are doing extra work, and it shows on the PR board! keep it up!

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

5-3-1 Deadlift week 2

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Free Byrd (Time)

5 rounds

6x 1 power snatch, 1 OH right lunge, 1 OH left lunge 95/65

7 toes to bar

snatch complex= athlete will complete power snatch then complete 1 lunge with each leg with the barbell overhead

Athletes will complete this 6 times per round

6 power snatches and 12 lunges= 1 round

RX+ 115/75

cash out

3×10 KB RDL

2 rope climbs after each round

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