10.22.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Ichworm to Push-ups

Active Spidermans

Mountain Climbers

Squat Jumps for Height

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Hang Power Clean (Heavy 3)

Every 90s x4

Rd1: 5 reps @30-40%

Rd2: 4 reps @40-50%

Rd3: 3 reps @50-55%

Rd4: 2 reps @55-60%

Every 3 minutes x3

3 reps ascending in weight

Warm-up

2 Rounds building to WOD weight

3 Deadlifts

2 Hang Power Cleans

1 Jerk

Primer

1 Round @WOD weight

5 Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Blood Thirsty (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx 115/85

Rx+ 155/105

Cash Out

12 min Bike

Every 2 minutes: 2-6 HSPUs

Posted in WOD