CrossFit Texarkana – CrossFit
Warmup (No Measure)
Catalyst Athletics Oly Lift Warmup
15 Reps Each Of:
Wrist Circles
Elbow Circles
Over & Under
Large Arm Circles
Hip Circles
Leg Swings
Squat Ankle Stretch
Russian Baby Makers
Snatch Work (Weight)
Snatch Warmup w/PVC
Snatch Grip Push Press
3 Sets of 3 working to 60% 1RM Snatch
Snatch High Pull
3 Sets of 5 @ 80% 1RM Snatch
Score total weight between the two movements.
Clean Work (Weight)
Clean Warmup w/Empty BB
3-Position Clean x 3 Sets working to 60% of 1RM Clean
In The Hole Front Squats
5 Sets of 1 @ 95% 1RM Clean
This will be done in a team of 3.
Score the total weight between the two movements.
Gone In 60 Seconds (Time)
Teams of 2
10 RFT
20 Single DB Alternating Step Back Lunges (35/20)
16 Alternating DB Power Snatches (35/20)
12 Burpees
EMOM: Both Partners Perform 20 Double Unders
Partners Alternate Movements
Rx+ 53/35 KB