12.21.20

CrossFit Texarkana – CrossFit

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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.

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