03/20/21 – Open Gym

CrossFit Texarkana – CrossFit Saturday open

View Public Whiteboard

Warmup (No Measure)

3 Rounds

200m Jog

Abridged Hinshaw Warmup

(Movements TBD)

Snatch Work (No Measure)

PVC Snatch Positional Deadlifts x 15 Reps

Start at mid shin and ascend 0:03 to each position & hold 0:03 at each position. Do the same thing goong down.


EMOM for 12:00

1 Snatch Pull @ 80% of Best Snatch.

Clean Work (No Measure)

3-Position Power Clean

Work up to a moderate single complex. Start from the top and work down.

21.2 Hangover (Time)

Teams of 2 or 3

For Time:

300 Medball Power Cleans (20/14)

300 DxKB Alternating Suitcase Muscle Cleans (35/26)

One partner works while the other runs 500m.

If doing a team of 3 then one partner will rest while the other 2 work and then rotate.
This WOD is meant to be an aerobic restoration from 21.2 last night. This will be long but should not be overly difficult.

Posted in WOD