6.6.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2:00 Jump Rope

4-Way Banded Shoulder Stretch x 1:00 Per Side

Banded Delt Hell x 3 Rounds

PVC Hip Hinge x 20 Reps (10+10)

1:00 KB Ankle Mobility Per Side

1 Round of Banded Delt Hell =

15 Banded Muscle Snatches

15 Banded BTN Presses

15 Banded Pull Aparts

Snatch (Weight)

EMOM For 15:00

1-5) 3 Power Snatches @ 80%

6-10) 2-Position Power Snatch @ 83%

11-15) 1 Squat Snatch @ 86%

Clean (Weight)

EMOM For 15:00

1-5) 3 Power Cleans @ 80%

6-10) 1 Hang Power Clean + 1 Front Squat @ 83%

11-15) 1 Squat Clean @ 86%

Push Press (Weight)

Work to a 5RM

Rest 3-5:00

Then drop to 80% of your 5RM & perform one max set of push presses.

Open Gym Warmup (No Measure)

10 Good Morning/Squat Combo

10 Leg Swings Per Side (Front/Back)

5 Squat to Stand + T-Spine Rotation

20 Active Calf Stretch Per Side

1 Hip Opener Complex Per Side (Spiderman + Hip Drop + Hamstring Stretch)

10 Protracted Scap Shrugs

Crimson & Clover (Time)

Teams of 3

For Time:

3 Mile Run (Alternate every 200m)

150 Burpee Pullups (Alternate every 5 Reps)

You must finish all of the run before you can proceed to the burpee pullups.

Posted in WOD