8.24.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

1 Lot Trip

0:20 Sword w/ PVC

0:20 Staff w/ PVC

0:30 Open Book Stretch

0:30 Half Split Pose

24 Mt.Climbers Push Up (every 6 mt.climbers do 2 push ups)

6 Sotts Press w/ PVC

6 Elbow Rotations w/ Empty Barbell

6 Kang Squats w/ Empty Barbell

6 Bent Over Row w/ Empty Barbell (hold 0:05 at top)

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat:

3 @ 50%

2 @ 75%

1 @ 85%

1 @ 90%

1 @ 95%

Rest 2-4 min between lifts

Strict Press:

3 @ 50%

2 @ 75%

1 @ 90%

Rest 2-4 min between lifts

Deadlift:

3 @ 60%

2 @ 75%

1 @ 85%

1 @ 90%

*3 attempts at each max lift

*Your score is the total of each heaviest lift

Cashout (No Measure)

3 Giant Sets:

9 Double Kettlebell Hang Cleans (35/26)

50ft Double Kettlebell Front Rack Walking Lunges (35/26)

6 Max Strict Ring Dips (Modification= https://youtu.be/oBcHp3VwMWw or https://youtu.be/npnDSS-iVqw)

Posted in WOD