Blog Post

6.23.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

3 x 2:00 on/2:00 off

5 Sprawl Hops

4 Step-ups per leg

3 Hang Power Snatches (Empty BB)

2 Pause OHS (Empty BB)

100m Row (Sprint)

Start the next round where you left off the previous round.

Roll to Candlestick (No Measure)

Accumulate 30 reps at the lowest mat height possible. No weight allowed for counterbalance.

Gymnastic Strength (No Measure)

5 Sets

0:15 Top of Dip Hold

5 Ring Dips

0:15 Bottom of Dip Hold

5 Ring Dips

Add weight if possible.

No bands. A modification will be explained.

Clean Pull on 2″ Riser

8 Sets of 2 EMOM

@ 105% 1RM Clean

Smiling Bob (AMRAP – Rounds and Reps)

Teams of 2

20:00 AMRAP

10 KB Swings (53/35)

8 Box Overs (24″/20″)

6 Push Jerks (115/85)

4 Bar Facing Burpees

2 KB Hang Clean & Jerk Per Arm (53/35)

Partners Alternate Movements

Rx+ 70/53 KB, 155/105 PJ, 30″/24″