1.9.21

CrossFit Texarkana – CrossFit

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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

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