Check The Box

CrossFit Texarkana – CrossFit

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Warm-up

3-5Min Foam Roll

Fish Game 3:00

:30 Pigeon

:30 Each Side

:30 Couch

:30 Open Half Kneeling

:30 PVC Pass Throughs

:30 PVC Snatch Grip Stiff Legged Deadlifts

:30 Slow Overhead Squats W/PVC

5 Snatch deadlift to High Pull

5 Muscle Snatch

5 Power Snatch

5 Pressing Snatch Balance

5 Snatch Balance

5 Overhead Squats

Back Squats The 5’s (10, 8 , 5 ,5 ,5 )

Build to a 5 Rep Max

Recommended sets

8(very light. Move well )

5 (heavier but not difficult)

5( Working set, somewhat difficult)

5 RM (Still Maintaining good form)

-5% X5

-10%X 5-7

Metcon (AMRAP – Rounds and Reps)

( WM)Check The Box

AMRAP 18:

Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

8 Box Jump Overs (24/20)

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