CrossFit Texarkana – CrossFit

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Warmup (No Measure)

500m Row

60′ Hip Halo Side Shuffle

350m Row

60′ Hip Halo Monster Walk

200m Row

60′ Hip Halo Frankenstein Side Shuffle (Band Around Ankles)

Banded Horiztonal Press w/Full Protraction x 60 Reps

Snatch Work (No Measure)

4-Position Snatch Pull

Top of Knees

Mid Thigh

Power Position

Snatch Pull

Pause 0:01 in each position. Return to the ground each time.

10 Sets of 1 Every 2:00 @ 70-80% of 1RM Snatch.

Clean Work (No Measure)

Tall Clean Complex:

Muscle Clean Flat Footed

Muscle Clean on Toes

Power Clean

Squat Clean

10 Sets of 1 Every 2:00 @ 45-55% of 1RM Clean.

Jerk Accessory Work (No Measure)

Z Press

Work to a heavy set of 3 in 8 sets.

Fortitude (AMRAP – Reps)

Teams of 2

Alternating EMOM For 30:00

1) Calorie Row

2) 0:30 Burpee Variation*

One partner rows while the other does the burpee movement, then they switch the next minute. Each partner will do a total of 15 rounds of each movement.

*Burpee Variations:

0:00-10:00) Conventional Burpees

10:01-20:00) Single Leg Burpees

20:01-30:00) Reverse Burpees

Score total combined reps.

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