CrossFit Texarkana – CrossFit
Warmup (No Measure)
3 Rounds:
0:30 BB Rack Shoulder Stretch Each Direction
10 Banded 90° External Rotation Press Each Side (0:01 Squeeze at Each Position)
9-7-5 Calorie Row (Build in Intensity)
2 Turkish Getups Per Side (Weight Not to Exceed 35/26)
Gymnastics (AMRAP – Reps)
4 Sets:
Ring Dips x Max Reps
0:10-0:15 L-Sit Hold Between Sets
Modify on boxes or benches.
Weightlifting (Weight)
Every 0:30 for 15:00 (30 Reps)
Hang Power Clean to Parallel x 1 Rep
Target weight is 45-55% 1RM Squat Clean
Snatchbox 20 (Weight)
With a Partner:
25:00 AMRAP
10 DB Box Stepups (35/20)(20″)
10 Power Snatches
One partner does 10&10 while the other rests. The starting snatch weight should be approximately 40-45% of your 1RM. Increase the weight by 5-10# per round. When you reach failure drop to 80% of your heaviest set of 10 completed and finish the workout at that weight. Score the combined two heaviests sets of 10.