5.9.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm-up

Snatch Grip:

5 Good Mornings

5 Elbow Rotations

5 Behind The Neck Push Jerks

5×1 Overhead Squat + 1 Sotts Presse

5 Deadlifts

7 minutes to warm up to 70%

Snatch (1 Rep EMOMX15 @70%)

In the remaining time after the lift perform the following with a PVC pipe:

Odd- Hip Hinge Drill, 3 Reps

Even- High Hang Power Snatch + Overhead Squats, 2 Reps

Cash Out

ROMWOD

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