11.10.19

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10-8-6-4-2

Calorie Row

5-4-3-2-1

Banded Face Pull Complex*

*1 Banded Face Pull + 5 Scap Rotations Each Direction

Strict Pullup Progressions (No Measure)

6 Sets:

3 Kipping Pullups w/0:03-0:05 Negative

Modify w/Feet on Box or Plates

Rx+ Strict Pullups 0:03 up/0:03 Down

Barbell Cycling (Weight)

10-8-6-4-2

Power Clean/Squat Clean Alternating

Build in weight each set.

Rep 1 will be a power clean, rep 2 will be a squat clean, rep 3 will be a power clean, & so forth.

Sets MUST be unbroken.

Geaux Tigers (Time)

Teams of 2

7 RFT

250m Row or 500m Bike

21-18-15-12-9-6-3

Russian KB Swings (70/53)

7-6-5-4-3-2-1

Power Snatches

Partner A will row 250m, then partner B will row 250m, then partner A will do 21 KBS, then partner B will do 21 KBS, & so forth.

Rx+ American KB Swings

Snatch weight:

R1: 75/55

R2: 85/60

R3: 95/65

R4: 105/70

R5: 115/75

R6: 125/80

R7: 135/85

No time cap today. Just get it done!

Posted in WOD