CrossFit Texarkana – CrossFit

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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