CrossFit Texarkana – CrossFit
Warm-up (No Measure)
400m Jog (Slow & Controlled)
10 Snatch Deadlifts w/Empty BB
Pause for 0:03 at each position, take 0:03 to pull to the next position. Do this going up & down.
20 Muscle Clean & Press w/Empty BB
Pause for 0:02 in the overhead position.
Pause Snatch Ballance (Weight)
3-3-2-2-1-1-1
Hold 0:03 in the bottom.
Start around 55% of best snatch.
Jerk Drives (Weight)
3 sets of 3.
Done at 40# higher than best jerk.
Clean Pull on 2″ Riser (Weight)
6 sets of 3 every 1:30 @ 120% of best clean.
Deep End (AMRAP – Reps)
Teams of 2 or 3
5 Rounds
1:00 Calorie Row
1:00 Power Cleans (115/85)
1:00 Burpees
1:00 Rest
Performed Conga Line Style
Rx+ 155/105, Burpee Pullups