Power Strip

CrossFit Texarkana – CrossFit

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Warm-up

3-5 Foam Roll/ Lacrosse Ball Mobility

2 min row

10 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

W: Snatch (2,2,2,2. )

1 Rep=Snatch Pull+Hang Power

Rest :30 Between reps.

Rest 2:00 Between sets

If possible increase weight after each set but keep good form.

If you’re comfortable doing the snatch, do the above complex.

If you’re not, get with the coach for a modified option.

WG: Power Strip (AMRAP – Rounds and Reps)

12 min AMRAP

5 Squat Snatch 95/ 65

10 Push ups

15 Sit Ups
RX+ 115/75

Back Squat (3X10)

Add 5 Pounds to last week. If you missed any reps don’t go up.

Use same weight all three sets. Okay…10 Burpee penalty for missed reps.

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