11.21.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

Spealler

3 Rounds (5/2.5# Plates)

5 Front Raises

5 Lateral Raises

5 W-Y Negatives

5 Snow Angels

5 Bent Over I-Y-T’s

Sots Press

5 Sets of 5 w/PVC

Clean Work (Weight)

Tall Clean

5 Sets of 3

Begin w/Empty BB & Build

Snatch Work (Weight)

Every 2:00 For 16:00 (8 Sets):

Snatch Pull x 4 Reps @ 80% 1RM Snatch

Snatch Work (Weight)

Every 2:00 For 16:00 (8 Sets):

Snatch Pull x 4 Reps @ 80% 1RM Snatch

Back Squat (Weight)

Every 2:00 For 16:00 (8 Sets):

Back Squat x 6 Reps @ 55% (2020 Tempo)

Pinch Me I’m Dreaming (AMRAP – Reps)

Teams of 2

25:00 AMRAP

50/35 Calorie Bike

50 DxPlate Pinch Hang Power Cleans (25/15)

50 DxPlate Pinch Reverse Lunges (25/15)

50 Deadlifts (205/145)

200m DxPlate Pinch Carry (25/15)

Alternate Reps as Desired.

Alternate Carry Every 100m.

Every 50m = 1 Rep

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