1.23.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10 Calorie Bike

25 Band Pull Aparts

10 Calorie Row

20 PVC BTN Push Presses

10 Calorie Bike

15 Banded Air Squats

10 Calorie Row

10 PVC Wraparounds (5R5L)

Snatch Work (No Measure)

15:00 Alternating EMOM

1) 3 Power Snatches

2) 1 Power Snatch + 2 OHS

3) 1 Squat Snatch

Suggested Weight: 70% 1RM Snatch

Clean Work (No Measure)

15:00 Alternating EMOM

1) 3 Clean Pulls

2) 2 Power Cleans

3) 1 Squat Clean

Suggested Weight: 70% 1RM Clean

Jerk Accessory Work (No Measure)

5 Sets Each Arm:

SxDB Strict Press w/SxKB Held in Opposit Arm Front Rack x 10 Reps

35/26 KB, Moderate DB

Fartknocker (AMRAP – Reps)

Teams of 2

25:00 AMRAP

Buy-In: 2K Run (Alt Every 500m)

In time remaining perform max rounds of…

1 Round of “Modified Mary”

30 Double Unders

5 Hang Power Snatches (115/85)

Break up these reps however you want to.

“Modified Mary” =

5 Strict Pushups

10 Alternating Pistols

15 Pullups
The run should take a little less than half of the AMRAP. (10-12:00). It does not count towards your score.

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