CrossFit Texarkana – CrossFit

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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

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