1.16.21

CrossFit Texarkana – CrossFit

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Snatch Work (No Measure)

Every 1:30 For 10:30 (7 Sets):

1 Tall Power Snatch + 1 Snatch Balance

Suggested Weight: 50-55% 1RM Snatch

Clean & Jerk Work (No Measure)

Every 2:00 For 14:00 (7 Sets):

1 High Hang Power Clean + 1 Push Jerk

1 Hang Power Clean + 1 Push Jerk

Start @ 50% 1RM Clean & Jerk & build to a heavy complex.

Warmup/Skill Work (No Measure)

5 Rounds (Building in intensity):

150m Row

1 Turkish Getup Per Side
This is not about how heavy of a KB you can use. Its about how well you can hit every position on the way up & on the way down. Theres no shame in doing a TGU without weight…just food for thought.

Strength (No Measure)

Front Rack Reverse Lunges

5 Sets of 5 Per Leg (Progressive)

Element of Surprise (Time)

Teams of 2 or 3

For Time:

12K Bike
Do not take this workout at face value! As the name implies there will be a surprise element to be announced at the start of the class. You’ve been warned!

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