11.6.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

PVC Pass Throughs

Push-up to Down Dog

Plank Hold (On Hands)

PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs

PVC Power Snatches

Push-up to Down Dog

Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

Easy pace

3 Scap pulls

3 Push-ups

3 High Hang Power Snatches with Barbell

Moderate Pace

3 Strict Pull-ups

3 Push-ups

3 Hang Power Snatches at light weight

FAST

3 Kipping Pull-ups

3 Push-ups

3 Power Snatches at WOD weight

High Noon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Power Snatches 75/55

12 Push-ups

12 Pull-ups

Rx+ 95/65, C2Bs

Cash Out

Tabata Hollow Body

Posted in WOD