9.14.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

10:00 EMOM

1) 5 Calorie Row

2) 5 Banded Pass Thrus + 5 Banded Pull Aparts (Palms Down) + 5 Banded Pull Aparts (Palms Down)

Snatch Complex

3 Muscle Snatch + 3 Tall Snatch (Full or Power) x 5 Working Sets

Halting Snatch Deadlift

10 Sets x 1 Rep

Pull For 10 Seconds to Power Position, Pause 3 Seconds, Then Lower to the Grpund at Normal Tempo. Target Percentage is 90% 1RM Snatch.

Rack Jerk

Pause For 2 Seconds in the Dip & the Catch. Build to a heavy single.

The Four States Fair & Rodeo (Time)

Teams of 2 or 3

For Time:

90/120 Double Unders

90/120 Back Squats (75/55)

90/120 Calorie Bike

90/120 Double Unders

90/120 V-Ups

90/120 Push Press (75/55)

90/120 Double Unders

Posted in WOD