Pinball Wizard

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2:00 Cardio (Athlete’s Choice)

Burgener Warmup (Clean Style)

Snatch Work (Weight)

Alternating EMOM For 20:00

1) 1 Power Snatch @ 75%

2) 1 Squat Snatch @ 80%

Clean & Jerk Work (Weight)

EMOM For 20:00

1-5) 1 Power Clean & Push Jerk

6-10) 1 Squat Clean & Split Jerk

11-15) 2 Clean Pulls

16-20) 3 Clean Style Deadlifts

Load should increase with each movement.

Accessory Work (No Measure)

Superset x 3 Rounds

Glute Ham Raises x 5-8 Reps

Barbell GHD Hip Extensions x 5 Pause Reps (0:02-03) + 10 BW Dynamic Hip Extensions (Choose BB Weight)

Pinball Wizard (AMRAP – Reps)

Teams of 2

7:00 AMRAP

50 Wall Balls

20 SxDB Suitcase Power Cleans

Rest 3:00

7:00 AMRAP

40 Wall Balls

16 SxDB Hang Power Clean & Jerks

Rest 3:00

7:00 AMRAP

30 Wall Balls

12 SxDB Devil Cleans

Break up the reps however you wish, but you must complete all of the wall balls before you can proceed to the DB movement.

20/14 WB, 50/35 DB

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