Blog Post

8.25.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

DB Warmup

10 Single DB Snatch Pulls Per Side

10 Single DB Front Rack Lateral Step Ups Right (Box at Knee Height)

10 Single DB High Pulls From Waist w/0:02 Negative Per Side

10 Single DB Front Rack Lateral Step Ups Left (Box at Knee Height)

10 Single DB Power Snatches (5R5L)

*Keep The Weight Light*

Gymnastics Strength (No Measure)

5 Sets

Level 1:

2 Tricep Pushups (0:03 Down/0:01 Up)

2 Dynamic Push-Ups

2 Tricep Pushups (0:03 Down/0:01 Up)

0:20 HS Hold (Feet on Box)

Level 2:

2 Tricep Box HSPU (0:03 Down/0:01 Up)

2 Dynamic Box HSPU

2 Tricep Box HSPU (0:03 Down/0:01 Up)

0:20 HS Hold on Wall

Sick Clean Complex

Work to a heavy complex of…

1 Power Clean From Floor

1 Power Clean From Knees

1 Power Clean From Power Position

1 Squat Clean From Power Position

1 Squat Clean From Knees

1 Squat Clean From Floor

*All without dropping the bar*

CF Games Open WOD 17.1 (Time)

For Time:

10-20-30-40-50

Single DB Power Snatches (50/35)

15 Burpee Box Jump Overs After Each Set (24/20)

*20:00 Time Cap*