CrossFit Texarkana – CrossFit
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):
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
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!