CrossFit Texarkana – CrossFit
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
6 RFT
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!