Jackknife

CrossFit Texarkana – CrossFit

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Jackknife Warm up (No Measure)

3-5 Foam Roll

2 min row

10 Quadruped to foot Cat/Cow (5+5)

10 single leg glute bridges (5 each side)

5 inchworm to Plank to Down Dog

With PVC

10 Hip Hinge.

20-30 seconds each side of:

pass throughs

sword

staff

Into

Burgener warm up with PVC.

Skil Transfer:

Snatch Push Press x3

Overhead Squats x3

Pressing Snatch Balance x3

Heaving Snatch Balance x3

Snatch Balance x3

Snatch Work (Weight)

2 Rounds

3 Position Snatch

Then

2 rounds

2 Position Snatch

Then

2 Snatch

Build in weight but not over 75% of max.

MWG: Metcon (Time)

“Jackknife

1 Round for time.

1000m Row

50 OHS (45/35)

30 Burpees

Cash-out Part 1 Cool Down (No Measure)

1 Round:

400 Meter Walk (conversational pace)

Cashout Part II (No Measure)

2 Rounds:

0:30 Half Bow Stretch

0:30 Child Pose with Shoulder Stretch https://youtu.be/eMPKzaqVi0s

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