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MY FAIR LADY “ISABEL”

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 (1×5@ 40% 1×5 @50% 1×3@ 60% 1×3@70% 1×3@80% 1×3+@90)

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

cash out

3×10 hip extensions

3×8 strict toes to bar

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