9.12.20

CrossFit Texarkana – CrossFit

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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

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