CrossFit Texarkana – CrossFit
Barbell Warmup (No Measure)
300m Power Walk
Spealler
Snatch Primer w/PVC
Snatch Work (Weight)
EMOM For 15:00
1-5) Snatch Pull x 3 Reps
6-10) Snatch High Pull x 2 Reps
11-15) Muscke Snatch x 1 Rep
All lifts should be performes @ 50% 1RM Snatch or less.
Clean Work (Weight)
EMOM For 15:00
1-5) Clean Pull x 3 Reps
6-10) Clean High Pull x 2 Reps
11-15) Muscle Clean x 1 Rep
All lifts should be performed @ 50% 1RM Clean or less.
Jerk Work (Weight)
EMOM For 15:00
1-5) Jerk Dip x 3 Reps
6-10) Jerk Drive x 2 Reps
11-15) Split Jerk x 1 Rep
All lifts should be performed @ 50% 1RM Jerk or less.
Open Gym Warmup (No Measure)
3 Rounds
1:00-0:45-0:30 Cardio
8-Way Wrist Stretch x 0:10 each
1:00-0:45-0:30 Cardio
Finger Presses x 10 reps
Finish warmup w/(10 Suitacse Deadlifts + 30′ Farmer Walk) x 2 Reps w/ WOD Weight
From Mayhem Like Me (Time)
Teams of 2
7.5K Bike or 3K Row
Non-biking/rowing partner does a 70/50 farmer hold. KB’s may be subbed for DB’s. You may switch at any time, but meters can only be accumulated while the DB’s/KB’s are held.