CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

3 x 3:00 AMRAP

10 PVC Pass Thrus

0:20 PVC OHS Hold

10 Double DB Power Clean & Jerk

Rest 1:00

*Increase DB weight each round.

Twisting Squats

From a seated cross-legged position, stand up and do a 360 degree turn in the direction of your lead foot. This will put the opposite foot in front. From there squat & return to a seated position, then go in reverse.

Practice this for 10:00.

Tripod Kick-Outs

5 Sets

0:15 Tripod Hold

Then kick out to…

0:30 Hand Plank

Rest 2:00

Deficit Power Snatch

Power Snatch on 2″-4″ riser.

8 Sets x 2 Reps @ 80% 1RM Squat Snatch

*Without moving feet*

*Reset between each rep. NOT T&G.*

Hail Mary Full Of Grace (Time)

Teams of 2

10 RFT

Partner A: 1 Round of Mary

Partner B: 6 Clean & Jerks @ 80%+

Switch duties each round. When the WOD is over each athlete will have done 5 Rounds of Mary & 30 Clean & Jerks. Athletes can NOT move to the next round until both of them have completed the required work for the given round.

1 Round of Mary =

5 HSPU

10 Alternating Pistols

15 Pull-Ups