2.20.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Invictus Bulletproof Wrist Protocol

Upper Body Spealler

Hip Halo Plyometruc Protocol

Snatch Work (No Measure)

Every 2:00 For 16:00 (8 Sets):

High Hang Power Snatch + Snatch Push Press + Snatch (Power or Full)

Go @ 55-60% 1RM Snatch

Clean Work (No Measure)

Every 2:00 For 16:00 (8 Sets)

Tempo Clean Lift Off + Clean (Power or Full)(0:03 up/0:03 hold/0:03 down)

Go @ 70-75% of 1RM Clean

Jerk Work (No Measure)

Every 2:30 For 15:00 (7 Sets):

BTN Push Jerk + Push Jerk + BTN Split Jerk + Split Jerk

Start @ 40% of 1RM Push Jerk & Build

Go from rack.

Closing Time (Weight)

Teams of 2

EMOM For 20:00 (10 Rounds of Each Movement):

1) 30 Double Unders

2) Power Snatches*

Partner A will do one of the movements while Partner B does the other. Switch duties every minute.

*Power Snatches:

R1-4) 5 Reps @ 95/65

R5-7) 4 Reps @ 115/85

R8-10) 3 Reps AHAP

Score heaviest combined weight lifted.

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