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CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Mobility:

2:00 Barbell Thoracic Opener https://youtu.be/AGoQN4GtT_U

1:00 Barbell Ankle Stretch https://youtu.be/VSqAZzdB-UA

1:00 Active Twisted Cross https://youtu.be/ot1uqBS2v-Q

3 Rounds:

0:30 PVC Straight Legs Swings (0:15 each side)

0:30 PVC Pass Throughs

0:30 PVC Sotts Press

0:30 PVC Overhead Squats

Barbell Warmup:

5 Snatch Grip RDL

5 High Hang Snatch Pull

5 Muscle Snatch (from Mid Shin)

5 Snatch Grip BTN Push Press

5 Overhead Squats

Overhead Squat

Every 2 Minutes x 6 Sets:

Minute 0: 9 Overhead Squats

Minute 2: 9 Overhead Squats

Minute 4: 7 Overhead Squats

Minute 6: 7 Overhead Squats

Minute 8: 5 Overhead Squats

Minute 10: 5 Overhead Squats

*Build in weight, start with 65-73% of 3RM

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Rx 95/65

Rx+ 115/85

Posted in WOD