1.2.21

CrossFit Texarkana – CrossFit

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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

Posted in WOD