12.9.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds Each

PVC Pass Throughs

Active Samson + Air Squat

Box Facing Alternating Step-ups (Low Box)

PVC Overhead Squats

Inchworm to Push-up

Lateral Box Step Overs

PVC Overhead Squats (More Narrow)

Push-up to Down Dog

Box Facing Alternating Step-ups (Higher Box)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Overhead Squat (5×1 Tempo Overhead Squat + 1 Overhead Squat)

Tempo: 5 count down, 3 count hold, up

1@40%

1@45%

3 sets @50%

Warm-up

build to WOD weight

Primer

4 Power Snatches

4 Overhead Squats

4 Box Jumps

Power Move (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches

9 Overhead Squats

12 Box Jump Overs 24/20

Rx 70% of OHS 1RM

Rx+ 135/95

Back Squat (CASHOUT:)

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

Performed at % of your 5RM Back Squat

Posted in WOD