10.17.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

20 Clockwise Ankle Rotations Each Foot

20 Counterclockwise Ankle Rotations Each Foot

1:00 Goblet Squat Hold

1:00 BB Side to Side Ankle Mobility

10 Muscle Clean + Front Squat

10 Muscle Snatch + OHS

10 DxDB OH Press (0:03 Negative)

Seated Box Jumps (Distance)

Work to a high set of 5 in 3 sets. Sit on a MB (w/a plate underneath if needed).

Mid-Hang Snatch (Weight)

7 Sets of 2 @ 65% 1RM Snatch

Deadlift to power position, descend to mid-thigh and pause for 0:05, then snatch.

Pause Clean (Weight)

7 Sets of 2 @ 65% 1RM Clean

Deadlift to the top of the knees & pause for 0:05, then clean. Not to be done T&G! Step back from the bar between reps.

Z Press (Weight)

Build to a heavy set of 3. Form is crucial here!

Open Gym Warmup (No Measure)

1:00 Single Leg Bike Pedal Per Leg

10 SxKB Platform Suitcase Deads Per Side (Set KB down on a 45# plate)(HEAVY)

1:00 Back Pedal on Bike

10 Slow Arm Haulers

1:00 Fast Bike

Deadline (AMRAP – Rounds and Reps)

Teams of 2

23:00 AMRAP

12/9 Calorie Bike

9 Deadlifts (275/185)

12/9 Calorie Bike

9 Strict Handstand Pushups

You go…I go style.

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