10.10.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

Junkyard Dog

(Conga Line Style if enough people show.)

Press in Split Stance (Weight)

In 15:00:

Work up to a heavy set of 5.

Snatch Complex (Weight)

Every 2:00 x 14:00 (7 Sets):

Halting Snatch Deadlift (0:02 Pause)

Snatch Pull From Mid Thigh (0:03 Pause)

Slow Pull Power Snatch

Suggested Weight: 63-68% 1RM Snatch

Clean & Jerk Complex (Weight)

Every 3:00 For 15:00 (5 Sets)

Barskii Clean + Push Jerk

Barskii Clean = 3 High Hang Squat Cleans

Suggested Weight: 73-76% 1RM C&J

Your choice in weight should something very challenging for this complex.

Open Gym Warmup (No Measure)

Hinshaw Warmup

30′ Each

High Knee Karioka

Over the Fence Walk

Knee to Chest

Woodpecker

Toy Soldiers

High Knees

Butt Kickers

Side Shuffle

Side Shuffle Jumping Jacks

0:20 Seated Arm Swings

0:20 Standing Arm Swings

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside of Foot Walk

Inside of Foot Walk

Street Sweeper (Time)

Teams of 2

For Time:

20-18-16-14-12-10

Tire Flips (Alternate Every Rep)

40-36-32-28-24-20

Pullups (Split However)

200m Run Together

Rx+ 20-18-16-14-12-10 BMU’s

1 Partner can do pullups & the other do BMU. You just have to divide the required number of reps on each movement by half.

No time cap today! Just get it done!

In lieu of Hurricane Delta we will have a backup plan in the event of inclement weather.

Posted in WOD