CrossFit Texarkana – CrossFit
Warm Up (No Measure)
5:00 Roll out
2:00 Row, Run or Bike
Coach lead group Warm Up: (Spealler type)
Snatch Warm Up
With barbell:
1) Snatch Grip RDL
2) Wall Slides https://youtu.be/T7X2KkSafHg
3)Lying Snatch grip Overhead Regression https://youtu.be/SyiYQULicRw
4)Muscle Snatch
5) Overhead Squat
6 )Tall Snatch
3 position snatch
1 high hang snatch + 1 low hang snatch + 1 full snatch
3 Position Snatch build to a Heavy Single
From:
1) Pockets
2) Above knee
3) Floor
Isa-ball (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Power Snatches (135/95)
15 Wall Balls (20/14)
Cashout (No Measure)
3-4 Rounds:
0:30 Hanging L Sits.
0:30 Down Dog to Up Dog.