CrossFit Texarkana – CrossFit
Warm-up (No Measure)
2 Rounds
10 PVC Pass Thrus
10 BB High Hang Muscle Cleans
10 Banded Lateral Steps (Down & Back)
10 Banded Slow Air Squats
Then
25 OH Banded Pull Aparts
Scarecrow Snatch
Work up to the heaviest weight possible with good form for a triple. Can be power or full.
Snatch High Pull
6 Sets of 3 EMOM @ 80% 1RM Snatch.
Power Clean
Work up to a heavy double.
Accessory Work (No Measure)
3 Rounds with a Kettlebell:
16 Single Arm Half Body Bench Press (8R8L)
Rest 0:15
16 3-Point Rows (8R8L)
Rest 0:15
1 Heavy Turkish Get-Up per side
Rest 2:00
Procrastinators For A Better Tomorrow (Time)
Partner WOD
For Time:
800m Run (Partitioned)
15 KB Swings (53/35)
12 Push-Ups
9 Single DB Front Rack Lunge (50/35)
4000m Bike (Partitioned)
15 KB Swings (53/35)
12 Push-Ups
9 Single DB Front Rack Lunge (50/35)
2000m Row (Partitioned)
15 KB Swings (53/35)
12 Push-Ups
9 Single DB Front Rack Lunge (50/35)
On the 15-12-9 movements Partner A will do 15, then Partner B will do 15, then 12 & 12, then 9 & 9.
Rx+ DB OH Lunge, Add an 800m Run at the end.
32:00 Time Cap