10.3.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

Single Leg Rowing x 1:30 Per Side

Slow Banded Good Mornings x 20 Reps

Banded Shoulder Press x 30 Reps (Done as Fast as Possible)

BB OH Walk in Snatch Grip x 120′ (Deliberate Heel to Toe Walk)

Tall Muscle Snatch (Weight)

6 Sets of 5 Every 2:30

Focus on snappy turnover, pause 0:02-03 in the overhead position. Be aware of foot position.

Recommended Weight: 40-45% of 1RM Snatch

Snatch Lift-offs (Weight)

8 Sets of 1 Every 1:30

Pause 0:05 at the top of the knees, 0:03 descent back down to the start position.

Recommended Weight: 100-105% 1RM Snatch

In The Hole Front Squats (Weight)

8 Sets of 2

Explode up, then pause 0:03-05 in the bottom position before doing the 2nd rep.

Recommended Weight: 70-75% of 3RM Front Squat

Open Gym Warmup (No Measure)

“The CrossFit Warmup”

3 Rounds:

Samson Stretch x 0:30 Per Side

10 PVC Overhead Squats

10 Abmat Situps

10 GHD Back Extensions

5-10 Pullups/Ring Rows

5-10 Dips (Box, Bench or Ring)

Three Eagles (Time)

Teams of 2

On the 0:00

1 Mile Run (Alternate Every 400m)

On the 10:00

3 Rounds (Partitioned However)

30 Medball Hang Squat Cleans

24 Medball Burpees

18 Wall Balls

Rx: 20/14 MB

On the 20:00

1.5 Mile Run (Alternate Every 200m)

Score Total Time.

Rx+ BB Hang Power Cleans, Lateral BB Burpees, BB Thrusters 115/85

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