12.12.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2:00 Row

10 Empty BB Thrusters

30′ Reverse Drop Steps

10 BTN Shoulder Press

1:30 Row

10 Empty BB Muscle Snatch From Shins

30’ Side Shuffle Each Way

10 BTN Press in Snatch

1:00 Row

5 Press in Receiving Position

10 180° Jumping Squats (5 Each Direction)

5 Sotts Press

Snatch Work (Weight)

3-Position Snatch

Work to a heavy single set.

Clean & Jerk Work (Weight)

EMOM For 10:00

1 Cluster + 1 Push Jerk

Go @ 60% of best clean & jerk.

Do not reposition the feet between the cluster & the push jerk.

Jerk Work (Weight)

Behind The Neck Split Jerk

3-2-1 @ 65/70/75%

3-2-1 @ 70/75/80%

Shiplap (AMRAP – Reps)

Teams of 2

20:00 EMOM

Partner 1: Max Calorie Bike

Partner 2: 15 Weighted Situps (25/15)

Switch stations every minute.

Score total bike calories.

Rx+ GHD Situps

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