2.1.20

CrossFit Texarkana – CrossFit

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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

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