Blog Post

8.10.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

2:00 Bike or Row

3 Rounds w/PVC or Empty BB

5 Front Squats

5 Clean Pulls from Pwr Pos

5 Clean High Pulls from Pwr Pos

5 Power Clean from Knees

5 Power Clean + Front Squat

5 Squat Cleans

Clean Complex

7 Sets of the Complex:

Power Clean + Front Squat + Hang Squat Clean

All lifts done @ 65-70% 1RM Squat Clean.

Overhead Squat Complex

7 Sets of the Complex:

Snatch Grip Push Jerk + 2 OHS

Pause for 0:05 in the bottom on the 2nd OHS.

All sets done @ 60% 1RM Snatch.

Halting Snatch Deadlift

Every 2:00 x 5 Sets:

5 Snatch Deadlifts Halting @ the Power Position.

Done @ 80% 1RM Snatch

31 Heroes (AMRAP – Rounds and Reps)

Teams of 2

31:00 AMRAP

8 Thrusters (155/105)

6 Rope Climbs (15’)

11 Box Jumps (30/24)

One partner works while the other runs 400m with a sandbag. Athletes choice on sandbag weight. A medball or Dball may be subbed in for a sandbag.