CrossFit Texarkana – CrossFit
Warm-up (No Measure)
Power Snatch to just above parallel depth. Work up to heavy single in 10 minutes.
Power Clean to just above parallel depth. Work up to a heavy single in 10 minutes.
1-1-1-1 x 5 Sets. Rest 0:20 in between each single. Re rack in between singles. Rest 2:00 in between sets.
Target weight is 75-85% 1RM Front Squat.
Core Work (No Measure)
Double DB Rows at the top of GHD hip extension x 10 reps
Rower V-Ups x 7 reps
Who Dat (AMRAP – Reps)
Teams of 2
DB Snatches (50/35)
100m DB Front Rack Carry in between rounds( Partners switch DB every 50m)
Partners must split reps evenly every round. In other words, in the round of 2 each partner does 1 Rep, in the round of 4 each partner does 2 reps, & so forth.