CrossFit Texarkana – CrossFit
Warmup (No Measure)
2 Rounds
10 x 30′ Shuttle Sprints
10 Slow PVC Tall Muscle Snatches w/0:05 Pause in Receiving
10 Cossack Squats (5R5L)
10 Front Rack Protraction Strength Holds (0:05 Each Rep)
10 Slow Squat Jumps
Snatch Work (No Measure)
Triple Pause Squat Snatch
15:00 to work to a heavy single
Pause 1″ off the ground, at the the top of the knees, & right before opening to the power position.
Clean Work (No Measure)
1 Power Clean + 2 Front Squats
15:00 to work to a heavy complex.
Jerk Work (No Measure)
10:00 EMOM
1 Strict Press w/0:03 Descent + 1 Split Jerk @ 65-70% 1RM Strict Press
Team Marston (Time)
20 Total RFT
1 Deadlift (315/220)
10 T2B
15 Bar Facing Burpees
Partners alternate movements.
30:00 Time Cap