10.02.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

1:00 Row

0:20 Pigeon Pose

8 PVC Pass Throughs

8 Wall Angels

10 Dorsiflexion on Box (5R+5L)

Burgener Warmup (With Cues) (No Measure)

1. Down and Finish (Speed Thru The Middle)

2. Elbows High and Outside (Bar Close)

3. Muscle Snatch (Snappy Turnover)

4. Snatch Lands 2″, 4″, 6″, Full Depth (Foot Work)

5. Snatch Grip Push Press (Overhead Strength)

6. Overhead Squat (Core Strength)

7. Heaving Snatch Balance (Fast Hands)

8. Snatch Balance w/o a Dip (Fast Hands, Fast Feet)

9. Snatch Balance w/a Dip (Fast Hands, Fast Feet)

Squat Snatch

Find a 1RM

5@50%

3@60%

2@70%

1@75%

1@85%

Attempt 1RM

Knock on Wood (Time)

For Time

3 Rounds:

30 Power Snatches (75/55)

30 Box Jump Overs (24/20)

30 Pull-ups

30/24 Calorie Row

Time Cap: 25:00

Cashout (No Measure)

1 Round:

Walk 300m

or

ROMWOD

Posted in WOD