CrossFit Texarkana – CrossFit
Warmup (No Measure)
10 PVC Pressing Snatch Balance w/0:02 Pause in the bottom
10 Leg Swings Front/Back
10 Leg Swings Side to Side
10 Leg Swings Diagonal
5 Russian Baby Makers w/T-Spine Rotation
20 Calf Marches in Down Dog
10 Power Snatch Box Jumps (Low Height)
10 Barbell Pullups (As slow as possible)
Gymnastics Work (No Measure)
Every 1:30 x 10 Sets
3 Banded Strict Pullups
Even if you can do unassisted strict pullups I still want you to use a band. We are working to smooth out the pull here, so this exercise is more about quality and body control. Only perfect reps should be counted today!!!
Weightlifting Work (Weight)
Every 2:00 x 10 Sets
2″ Deficit Clean Pulls x 3 Reps @ 90-95% 1RM Squat Clean
PowerPoint (Time)
Teams of 3
For Time:
60 Power Snatches (75/55)
900m Run (300m Each)
45 Power Snatches (95/65)
600m Run (200m Each)
30 Power Snatches (115/85)
300m Run (100m Each)
15 Rope Climbs
30 Power Snatches (115/85)
300m Run (100m Each)
45 Power Snatches (95/65)
600m Run (200m Each)
60 Power Snatches (75/55)
900m Run (300m Each)
30:00 Time Cap