12.07.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

5:00 Rolling out

1:30 Lot trips or Mat Trips

0:30 at Each Movement:

Chest opener

Glute Bridges

Gymnastic Bear Crawl

Bear Crawl

Crab Crawl (keep hips high)

0:30 w/ PVC Pipe

PVC Pass Throughs

Snatch grip overhead regression= 5 Hang Snatches+ 5 RDL (Work on breathing)

Dorsiflexion from Half Kneeling with Dowel https://youtu.be/-mums2YTUDs

Hip Hinge

Lunge with Snatch Grip Overhead

PVC Overhead Squats

Burgener Warmup/Skill Transfer with PVC

EMOMx6

2 Power Snatches (build to moderate weight)

1 Overhead Squat

*concentrate on not repositioning the feet after Power Snatch*

All That (Time)

For Time:

21-15-9

Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Assault Bike (Sub 800m run)

9-15-21

Power Snatches (75/55)

Overhead Squats (75/55)

Cashout (No Measure)

5:00-7:00 Core work

Posted in WOD