CrossFit Texarkana – CrossFit
Warmup (No Measure)
2:00 Bike/Row
Pigeon Pose x 1:00 Per Side
60′ Band Monster Walks (30’+30′)
Internal Assisted Hip Airplane x 0:30 Per Side
1 Round of Banded Delt Hell
Catalyst Athletics Snatch Primer
Snatch Work (Weight)
E3MOM For 15:00 (5Sets):
1 Power Snatch to Shallow Depth + Pause OHS
1 Power Snatch to Just Above Parallel + Pause OHS
1 Power Snatch to Below Parallel + Pause OHS
0:02 Pause in OHS
Build to no more than 60% 1RM Snatch
Clean Work (Weight)
10:00 EMOM
Speed Power Clean w/0:02 Pause at the Knees x 1 Rep
All done @ 50% or less of 1RM Power Clean
Jerk Work (Weight)
E2MOM For 12:00 (6 Sets):
1 Jerk Dip
1 Jerk Drive
1 Split Jerk
All lifts done @ 80% 1RM Split Jerk
Blazing Saddles (AMRAP – Rounds and Reps)
25:00 AMRAP
120 Partner Medball Situps
100m Wall Ball Waiter Carry (20/14) Each
60 Calorie Bike
100m Wall Ball Waiter Carry (20/14) Each
Rx+ OH Wall Ball Waiter Carry
Every 50m = 1 Rep