CrossFit Texarkana – CrossFit
Warm-up (No Measure)
lot trips
Burgener w/ PVC
2 rounds
3x down and shrug
3x down and high pull
3x muscle snatch
3x snatch lands
3x OH squat
3x Snatch balance
OH Squat (4×5)
4×5 ascending
start at 40% and build at own pace
12 Rounder (Time)
For time:
12 rounds
3 deadlift
2 snatches 115/75
1 OH Squat 115/75
RX+155/105
*snatches may be power or full
Cash Out
3×15
GHD hip extensions
Heavy farmer walk after each round down and back mat
Comp extra work(snatch) (Weight)
7 rounds every 90 seconds
3 tall snatches
*focus today is speed under the bar and not weight used!!!