CrossFit Texarkana – CrossFit
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