CrossFit Texarkana – CrossFit
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