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
250m row first
Snatch (7 rounds 3 pos. 1xhip, 1xknee, 1xfloor)
The Fox trot (AMRAP – Reps)
10 min AMRAP
3, 6, 9, 12, 15, etc.
Power snatch 115/75
OH squat 115/75
box jump 24/20
scaling options
95/65
75/55
65/45
if you are not comfortable with OH squats you may sub back squats
Extra Comp core work (No Measure)
4×8 strict T2B
5x30s GHD figure 8s