CrossFit Texarkana – CrossFit

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1-5-16 (No Measure)

2nd day 2 double unders (3min clock)

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

5 min of mobility


hips, ankles, shoulders

coaches choice

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

Yoda (Time)

4 rounds for time:

15 russian swings 53/35

5 OH lunge R 53/35

5 OH lunge L 53/35

200m run

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

pull-up strength

3×8 pull-ups

if you have been using a band try using a lighter band

if you have been doing strict try and add some weight

if you have been doing weighted try and add more weight

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