Blog Post

The Fox trot


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
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

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