12.19.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

400m Jog

Mat Trips x 60′ Each (30’+30′)

Banded Side Shuffle

Banded Monster Walks

Banded Drop Steps

Toe Walks

Heel Walks

Toes Out Walk

Toes In Walk

Outside Of Feet Walk

Inside of Feet Walk

Snatch Setups (No Measure)

EMOM For 10:00

3 Reps w/10-15# Plates On Bar

High Hang Snatch (No Measure)

10:00 w/PVC or Empty BB:

Practice the high hang snatch w/o moving feet. The purpose of this is to work speed and timing.

Clean Lift Off (Weight)

EMOM For 15:00

1 Rep w/0:10 Pause @ 100-105%

Jerk Drives (Weight)

E2MOM For 14:00 (7 Sets)

5 Reps @ 100-105%

Fire Alarm (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP

4 Rounds of “Bergeron Beep Test”

50/35 Calorie Row (42 Coed Calories)

Partners Alternate Full Rounds of “Bergeron Beep Test.” Divide the row as desired.

1 Round of “Bergeron Beep Test” =

7 Thrusters (75/55)

7 Pullups

7 Burpees

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