Never Over

CrossFit Texarkana – CrossFit

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Warm Up

3-5 Foam Roll

2 min Bike,row ,run

:10 Hang on Pull-Up bar + 5 Scap Pull-Ups.

:30 Child’s Pose

10 Hollow Ups + 10 Supermans

:30 Up-Dog to Down-Dog

10 V-Ups

:30 Squat & Reach

10 Burpees

**Power Snatch**

**PVC “Modified” Burgener Snatch Warm-Up – 3 reps of each

* Pass Throughs

* Deadlift-Shrug

* Muscle Snatch

* Power Snatch

* 5 Snatch Deadlift to Mid-Thigh

* 5 Snatch Deadlift-Shrugs

* 5 Snatch High Pulls

* 5 Power Snatch

**Toes to Bar

* 5 Strict Toes to Bar (or as high as possible)

* 5 Kip Swings

* 5 Toes to Bar (or to the height used in the workout)

* 1:00 Practice/Scaling

Loading – Build load across all three sets

3 sets of:

* 5 Deadlifts

* 3 Power Snatch

W: Sumo Deadlift 531( 555) (5,5,5,5 )

5X Warm up weight

65%X5

75%X5

85%X5+

Use 90% of 1 rep max

WG: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

5 Power Snatches (115/85)

10 Deadlifts (115/85)

15 Toes to Bar

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