CrossFit Texarkana – CrossFit

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Warmup (No Measure)

400m Jog

1:00 Goblet Squat Hold

10 Kettlebell Taters

0:45 Gymnastics Plank on Elbows

20 Down Dog Ankle Taps

0:30 Supine Twist Each Leg

30 BTN Snatch Presses in Split Stance (Switch Feet Every 5 Reps)

Snatch Work (No Measure)

EMOM For 10:00

Pause Squat Snatch

10 Sets of 1 @ 80%

Pause 0:03 at the bottom

Clean Work (No Measure)

EMOM For 10:00

Clean Lift Off + Dynamic Squat Clean

10 Sets of 1 @ 70%

Pause for 0:02 at the knees, then get in the hole and bounce out as fast as possible.

Accessory Work (No Measure)

Superset x 3 Rounds:

10 Half Kneeling Alternating KB Press Each Way

5-8 Chin Ups (Use Bands if Necessary)(If possible add weight)

Round of Applause (Time)

Teams of 2


12/9 Calorie Bike

40 Alt DB Power Snatch (50/35)

12/9 Calorie Bike

40 Step Back Lunges*

*R1 – Bodyweight Lunges

*R2 – Jumping Lunges

*R3 – 90° Jumping Lunges

*R4 – SxDB Goblet Lunges

*R5 – SxDB Front Rack Lunges

*R6 – SxDB Overhead Lunges

Partner A will do the first 12/9 Calorie Bike & Partner B will do the 2nd, but they may partition the DB movements however they like.

No time cap today. Just get it done!

Posted in WOD