CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Catalyst Athletics Snatch Primer w/PVC

Medball Jumkyard Dog

Catalyst Athletics Clean Primer

Partner Junkyard Dog

Catalyst Athletics Jerk Primer

Snatch Work (Weight)

10:00 EMOM

1-5) 2 Snatch Pulls @ 95%

6-10) 2 Snatch High Pulls @ 90%

Reps are NOT to be done T&G. Ride tge bar down but reset at the bottom.

Clean & Jerk Work (Weight)

E3MOM For 15:00 (5 Sets):

1 High Hang Power Clean & Strict Press

1 Hang Power Clean & Push Press

1 Power Clean & Push Jerk

1 Squat Clean & Split Jerk

Start @ 40% of 1RM C&J & build.

Accessory Work (No Measure)

3 Giant Sets:

Single DB Strict Press w/KB Held in Front Rack in Opposite Arm x 10 Reps Per Arm

DxDB Split Squats x 8 Reps Per Leg

Single DB Alternating Bench Press ( Switch hands at the top) x 10 Reps Per Arm

Hollow Rocks x 15 Reps

The Back To School Virus (Time)

Teams of 2

w/an empty barbell…

250 Tall Muscle Cleans

250 Tall Muscle Snatches

One partner works while the other bikes 600m, then switch off. Must complete all of the cleans before proceeding to the snatches. Sub a 250m row, a 200m run, or a 100m weighted run if there arent enough bikes available.

25:00 Time Cap

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