7.18.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

500m Row

5 Snatch High Pulls/5 Muscle Snatches/5 Snatch Press

1200m Bike

5 Snatch Grip Push Press/5 OHS/5 Snatch Balnce

500m Row

5 3-Position Squat Snatch

Snatch Work (Weight)

2-Position Snatch (Above the Knees/Below the Knees)

7 Sets @ 75-80% 1RM Squat Snatch

Clean & Jerk Work (Weight)

Catalyst Athletics Clean Primer

Catalyst Athletics Jerk Primer

E2MOM For 14:00 (7 Sets)

Clean High Pull + Hang Power Clean + High Hang Squat Clean + Split Jerk

Suggested Weight: 65-70% 1RM Clean & Jerk

Accessory Work (No Measure)

Superset 3 Rounds:

DxDB Floor Press x 8 Reps

Weighted GHD Sorenson Hold x

0:10-15

Mask Mandate (3 Rounds for time)

Teams of 2

On the 0:00

4 Rounds

6 Strict Pullups

8 American KB Swings (53/35)

100m Sprint

On the 12:00

4 Rounds

6 C2B Pullups

8 Burpees

100m Sprint

On the 24:00

4 Rounds

6 T2B

8 KB Goblet Squats (53/35)

100m Sprint

Partners Alternate Movements

Rx+ 6 Rounds, 70/53 KB

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