CrossFit Texarkana – CrossFit
Warmup (No Measure)
Spealler
Shoulder Primer (5#/2.5# Plates)
3 Rounds (w/Hip Halo)
R1) Side Shuffle x 60′
R2) Monster Walks x 60′
R3) Squat Jumps (Slow Descent) x 10 Reps
10 HEAVY Russian KB Swings After Each Movement.
Snatch Work (No Measure)
Snatch Lift Off + Snatch Pull + Squat Snatch
Build to 80% in 3 Sets then…
7 Sets Every 1:30 @ 85%
Clean & Jerk Work (No Measure)
1 Squat Clean Thruster
1 Power Clean + Push Jerk
1 Squat Clean + Split Jerk
Buuld to 60% in 3 Sets then…
7 Sets Every 2:00 @ 65%
Barbie Girl (AMRAP – Rounds and Reps)
Teams of 2
30:00 AMRAP
1,000/800m Bike
1 Round of “Barbara”
Partition reps any way you want.
1 Round of Barbara =
20 Pullups
30 Pushups
40 Situps
50 Squats