Blog Post

Throw and Snatch

CrossFit Texarkana – CrossFit

View Public Whiteboard

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

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