CrossFit Texarkana – CrossFit
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.