10.5.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

10-8-6-4-2

Calorie Bike

5-4-3-2-1

Perfect Burpees

Power Snatch

Power Snatch to just above parallel depth. Work up to heavy single in 10 minutes.

Power Clean

Power Clean to just above parallel depth. Work up to a heavy single in 10 minutes.

Front Squat

1-1-1-1 x 5 Sets. Rest 0:20 in between each single. Re rack in between singles. Rest 2:00 in between sets.

Target weight is 75-85% 1RM Front Squat.

Core Work (No Measure)

3 Sets

Double DB Rows at the top of GHD hip extension x 10 reps

Rower V-Ups x 7 reps

Who Dat (AMRAP – Reps)

Teams of 2

20:00 AMRAP

2-4-6-8-10, etc…

T2B

DB Snatches (50/35)

Pushups

100m DB Front Rack Carry in between rounds( Partners switch DB every 50m)

Partners must split reps evenly every round. In other words, in the round of 2 each partner does 1 Rep, in the round of 4 each partner does 2 reps, & so forth.

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