Throw and Snatch
CrossFit Texarkana – CrossFit
10-26-15 (No Measure)
Lot trips or Row if raining
2 rounds
8 KB front squats
8 KB snatches (4 each arm)
8 Side to side lunges (pause on each side)
Texas Method Week 2 day 1
Back Squat 5X5
add 5 pounds to last Mondays working sets
suggested warm up
1×5 light
1×3 moderate
1×2 heavy
Throw and Snatch (AMRAP – Reps)
8 min AMRAP
15 Wall Ball 20/14
20 Snatches 95/65
20 Wall Ball 20/14
15 Snatches 115/75
25 Wall Ball 20/14
Amrap snatches 155/105
Scaled snatch weights
75/45
95/55
115/65
Competitor (Weight)
10×30 meters sprints
5 strict or weighted pull-ups after each sprint
If raining complete 15 sprints for at length and only do pull-ups after first 10 rounds
*make the pull-ups as hard as possible
no time component
record highest weighted completed set of pull-ups
