Yoda

CrossFit Texarkana – CrossFit

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02/21/21 (No Measure)

Foam Roll

2 min run row or bike

2nd day 2 double unders (3min clock)

5 min of mobility

recommended

Ankles ,lower leg, hips, shoulders

coaches choice

5 min running clock

bar or PVC

5 power snatch from hip

5 power snatch from knee

5 power snatch from below knee

5 OH Squat

Snatch (7×1 power snatch+1 OHS+1 hang power snatch+1 OHS)

if you feel comfortable add weight, if not stay light and work technique

02/23/21 (Time)

For time:

500m row

4 rounds

15 russian swings 53/35

5 OH lunge R 53/35

5 OH lunge L 53/35

then

500m row

*you must switch hands on the lunge when you switch legs

Cash Out

3- 4 rounds

1 min Bike

1 min Handstand hold or Handstand Modification hold.

1 min rest

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