CrossFit Texarkana – CrossFit
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