Two Outta Triple Three

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

Shoulder CARs Forwards/Backwards x 6 Reps Per Arm (w/Control)

Wall Angels (Slow) x 4 Reps

Banded Clean Pull Out/In x 12 Reps

Hip Halo Activation Protocol

Snatch Work (No Measure)

Snatch Lift Off

2 Sets of 5 @ 90%

2 Sets of 4 @ 100%

1 Set of 3 @ 105-110%

Pause 0:02 at the knees.

Clean Work (No Measure)

7 Sets of the Complex:

1 Clean Lift Off

3 Torokihty Pulls

5 Dimmel Deadlifts

1 Hang Power Clean

Build in weight but not to exceed 135/95.

Accessory Work (No Measure)

w/2 Kettlebells:

Hip Flexor March x 1:00

Rest 1:00

Abductor March x 1:00

Rest 1:00

Adductor March x 1:00

Rest 1:00

Butt Kicker March x 1:00

Two Outta Triple Three (Time)

Teams of 2

For Time:

4K Row

400 Double Unders

Partition anyway you choose.

Posted in WOD