CrossFit Texarkana – CrossFit

View Public Whiteboard

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
ROW 250 meters before burgener

Skill Work

10min skill work

double under practice

hand stand holds

handstand push up prgressions

Hot Pockets (Time)

5 Rounds for time

3 snatches 95/65

6 Overhead squats 95/65

RX+135/95

*if you drop the bar once do 1 burpee, the 2nd time you drop the bar do 2 burpees and so on