CrossFit Texarkana – CrossFit
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