12.28.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Roll out

2:00 Jog, Bike or Row

Coach Lead Warm up (Spealler style)

PVC Warm up

Bergener

Snatch instruction

Every 90 seconds X 6

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

*Build in weight, possibly higher than WOD weight

From the Top (Time)

For Time:

30 Power Snatches (95/65)

25 Overhead Squats (95/65)

20 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

*Time Cap 15:00

Cash Out

2 Rounds

2 Minute or accumulate 2 min plank

1 Minute couch stretch. ( each side)

1 Minute pigeon.

1 Minute child pose.

Wrist stretches https://youtu.be/Joz3Z0XROFc

Posted in WOD