Blog Post

The Green Mile

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

Week 3 Snatch Deadlift

4@ 90%

4@ 95%

4@ 100 %

4@ 105%

Clean and jerk complex (4 sets build to a heavy set)

1 power clean+ 1 hang power clean + 1 jerk

The Green Mile (Time)

3 rounds

400m run

15 toe to bar
16 min time CAP

Endurance week 2 day 2 (Time)

3×800 meters

1:1 rest

try and hit 5k pace for 800’s