CrossFit Texarkana – CrossFit

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Banded Warmup (No Measure)

2 Rounds:

10 Banded Front Squats (Empty BB)

15 Banded Clean High Pulls

15 Banded Muscle Snatches

10 Banded 3-Position OHS w/PVC

Snatch Work (Weight)

Power Snatch

15:00 to find a 1RM

Clean Work (Weight)

Hang Squat Clean (Top of Knee Pos)

15:00 to find a 1RM

Jerk Work (AMRAP – Reps)

2 Sets:

Max Rep Shoulder Press

Straight Into

Max Rep Push Press

Straight Into

Max Rep Push Jerk

Rest 5-7:00

A good point of reference is roughly around 60% of your 3RM Shoulder Press. Set a goal for around 25 total reps per set.

Minute Maid Park (3 Rounds for reps)

Teams of 2

30:00 EMOM

Minutes 1-10

0:40 Max Calorie Bike

Minutes 11-20

0:40 Alt DB Power Snatches (50/35)

Minutes 21-30

0:40 Max Calorie Row

One partner works one minute and the other partner works the next.

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