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
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