CrossFit Texarkana – CrossFit
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