Blog Post

RUN DMC


CrossFit Texarkana – CrossFit

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11-11-15 (No Measure)

250 meter row

3 rounds

6 box jumps

6 KB swing

6 burpee

Snatch warm up and instruction (No Measure)

10 min to warm-up and receive snatch instruction

key points

stay over bar

arms long ad relaxed

work on pulling under to power position/ landing 2 an 4 inches deep

RUN DMC (Time)

RX+

10-8-6-4-2

snatch 155/105

box jumps 30/24

RX

10-8-6-4-2

snatch 115/75

box jump 24/20

scaled

10-8-6-4-2

snatch

95/65

box step ups 24/20

Cash Out

tabata

weighted plank hold

Competitor extra work 11-11-15 (Time)

4x500m row 1 min rest

* try and row at 2k pace

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