Double Push

CrossFit Texarkana – CrossFit

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4-29-16 (No Measure)

2 rounds

30 double unders

7 push -ups

7 KB thruster

Gymnastics strength 4-29-16 (No Measure)

pull-ups 3×8 as hard as possible

Dips 3×8 as hard as possible

Double Push (AMRAP – Reps)

8 min AMRAP

3 Hand release push-ups

30 double unders

6 HRPU

30 DUs

9 HRPU

30 DUs

add 3 HRPU per round

RX+ HSPU

Cash Out

6×200 m run

90s rest after each run

make these pretty fast

50% chance

CrossFit Texarkana – CrossFit

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4-27-16 (No Measure)

50 doubles unders

50 jumping jacks

50 mt. climbers

Gymnastics skill work (No Measure)

12 min EMOM

1-4-6 HSPU

2- Hollow rock

3- HS walk or HS hold

4- rest

make each movement as hard as possible

or just simply perform the progressions

50% chance (Time)

For time:

50 Cal row

50 Wall Ball 20/14

50 burpee box jump 24/20

Cash Out

roll out quads, hamstrings, calves

Comp extra work (clean and jerk) 4-27-16 (Weight)

Build to a heavy set of 3 position clean+ 1 jerk

Grace!!!

CrossFit Texarkana – CrossFit

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4-25-16 (No Measure)

Lot trips

2 rounds

10 KB clean and jerks 5 each side

10 KB front squats

Back Squat (2×20 40-60%)

don’t go crazy with the weight this is a de-load week, work on depth and timing at the bottom

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
do not put the bar down, do as many unbroken on the first set as possible do not game this WOD

***7 min time CAP

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
This is for the competitor extra work, if no muscle ups scale with Chest to bar

try and rest at least 10-15 minutes or come back in afternoon if possible

Drop down Flip it and Reverse it!!!

CrossFit Texarkana – CrossFit

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CrossFit warm up 2 (No Measure)

Lot trips

2 rounds

10 OH squat (pvc)

5 pass throughs

5 box jumps

20 second Samson stretch(each side)

10 situps

20 second elbow to arches (each side)

25 singles

Drop down Flip it and Reverse it!!! (Time)

21-15-9

Wall ball shots 20/14

Toes to bar

rest 3 min

9-15-21

Front squat 95/65

Wall ball sit ups 20/14
record total time including rest

on Wall Ball sit-ups touch ball to ground behind head and to floor between feet

Cash Out

banded shoulder mobility

lacrosse ball shoulder mobility

2 min each side

Comp extra work(conditioning)4-22-16 (Time)

6x500m rowing

score slowest round

Get Up!!!

CrossFit Texarkana – CrossFit

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CrossFit warm-up #5 (No Measure)

Lot Trips

Carioca

Spiderman

Samson

Over Under

Foot Crossovers

2 rounds

5 situps

5 box jumps

Shoulder Press (5@40% 5@50% 3@60% 5@75% 3@85% 1@95%)

Get Up!!! (Time)

For time:

400m run

50 situps

40 box jumps 24/20

30 situps

20 box jumps 24/20

10 situps

400m run

Cash Out

2×30 seconds hold bottom of dip

2×30 seconds hold top of dip

2×10 ring dips

(hold L-sit in top of dip for difficulty)

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Weightlifting