8.29.20

CrossFit Texarkana – CrossFit

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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.

Posted in WOD