3.8.20

CrossFit Texarkana – CrossFit

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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

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