CrossFit Texarkana – CrossFit
Barbell Warmup (No Measure)
30/21 Calorie Row
2 Rounds w/Empty BB:
5 Clean RDL + 5 Snatch RDL
5 Muscle Clean + 5 Muscle Snatch
5 Strict Press + 5 Snatch Press
5 Alpha Makers
Snatch Work (Weight)
Snatch Balance + OHS
12:00 to find a 1RM
Modify with a split stance plus 1 overhead lunge each leg.
Clean Work (Weight)
10:00 to find a 1RM Power Clean
Straight Into…
6:00 to find a 1RM Squat Clean
Score heaviest squat clean only.
Jerk Work (Weight)
Rack Split Jerk
15:00 to find a 1RM
60′ DxKB Front Rack Carry Between Sets (53/35)
Open Gym Warmup (No Measure)
21/15 Calorie Bike
First 10/7 Cals arms only, last 11/8 Cals legs only.
3 Rounds:
10 SxDB Suitcase RDL (5R5L) @ WOD Weight
10 Lateral Stepups (5R5L) @ WOD Height
2 x (3 Burpees + 60′ Sprint Down Mat) as fast as possible.
Sled Man’s Hand (Time)
Teams of 2
50 Box Jumps
4 Sled Trips
100 DxDB Deadlifts
8 Sled Trips
50 SxDB Step Overs
12 Sled Trips
50 SxDB Step Overs
16 Sled Trips
100 DxDB Deadlifts
20 Sled Trips
50 Box Jumps
24″/20″ Box, 50/35 DB
1 Sled Trip = 60’
Begin with 25-30% of team’s average bodyweight and add 10-15# each round.
Split reps as desired. Only one athlete works at a time.
35:00 Time Cap