CrossFit Texarkana – CrossFit

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Warmup (No Measure)

400m Light Jog

Upper Body Spealler

Banded Glute Bridges x 20 Reps (0:01 Pause Top & Bottom, Push Knees Out)

PVC Snatch Balance x 12 Reps (Focus on Speed)

Banded Ankle Distraction x 10 Reps w/0:03 Hold & Backoff)

Snatch Work (Weight)

Every 1:30 For 10:30 (7 Sets):

Power Snatch x 2 Reps

Do 1st rep normal then pause 2″ above the ground & do the 2nd rep.

Suggested weight: 80%+ 1RM Squat Snatch.

Clean & Jerk Work (Weight)

EMOM For 12:00

1 Squat Clean Thruster w/Re-Dip

Start @ 50% 1RM Clean & Jerk & Build

Accessory Work (Distance)

Seated Box Jumps

5 Sets of 5 From a Medball

120′ DxKB Uneven Hi-Lo Carry between each set (Hold the lighter weight overhead.)

Open Gym Warmup (No Measure)

2:00 Bike or Row

2 Rounds w/a Light to Moderate KB:

7 Hinge & Hikes

10 Goblet Lateral Stepups (5+5) (Low Box/Plate Height)

10 Bottoms Up KB Cleans + 60′ Walk

(Do 5 on one side & walk 30′, then 5 on the other side & walk 30′.)

5 Kip Swing + Scap Shrug

Finish the warmup w/10 Russian Swings at or near WOD weight. (Focus on technique).

For Whom The Bell Tolls (AMRAP – Rounds and Reps)

Teams of 2

20:00 AMRAP

5 Russian Swings (HEAVY)

10 Pistol Squats

15 Pullups

One partner does a complete round while the other carries the KB they swung with suitcase style. You may switch hands at any time. You may also set the bell down as needed but the goal is minimal rest. Switch duties after the partner doing the full round of 5-10-15 finishes.

Posted in WOD