9.5.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

12:00 EMOM

1) 100m Run

2) Pigeon Pose x 0:15 Each Leg

3) 8 Front Squats w/Empty BB

4) Standing 2-Arm Lat Lean x 0:30

Snatch Work (Weight)

E2MOM For 12:00…

Snatch Lift Off x 5 Reps @ 100%

Clean Work (Weight)

EMOM For 15:00…

1-5) Clean Pull x 3 Reps

6-10) Clean High Pull x 2 Reps

11-15) Power Clean x 1 Rep

Done @ 80% of 1RM Clean

All lifts will start from the top of the knees today.

Jerk Work (Weight)

EMOM For 9:00

Tall Jerk on Toes

3 x 3 @ 30%

3 x 2 @ 40%

3 x 1 @ 50%

Mirror, Mirror (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP

800m Run (Alt 400m Each)

42 DxDB Squat Cleans (50/35)

400m Run (Alt 200m Each)

10 Rope Climbs

400m Run (Alt 200m Each)

42 DxDB Squat Cleans (50/35)

800m Run (Alt 400m Each)

Every 200m = 1 Rep

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