10.14.19

CrossFit Texarkana – CrossFit

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Warm-up

For those redoing 20.1- use a barbell

For those doing Point Break- use a Dumbbell

30 seconds at each

Mountain Climbers

Active Spidermans

Romanian Deadlfits

Mountain Climbers

Active Spidermans

Strict Press & Reach

Mountain Climbers

Active Spidermans

Pausing Front/Goblet Squats

1 Minute

1. Barbell / Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)

2. Side Plank (30 Seconds Each Side)

Primer

With light weight

10 Scap Pulls

5 Single Arms Power Cleans (Each Side)

5 Single Arm Push Jerks (Each Side)

10 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 5 Reps)

At WOD weight

3 Strict Pull-ups

6 Single Arm Dumbbell Hang Clean and Jerks (3 Each Side)

9 AbMat Sit-ups

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Ring Rows

10 Dumbbell Hang Clean and Jerks 35/25

15 AbMat Sit-ups

Rx+ Strict Pull-ups, 50/35, T2Bs

Front Squat (CASHOUT )

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

2 Count Pause. Build to a heavy set

Posted in WOD