9.13.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3:00 Bike (1:00 Legs Only/0:30 Single Pedal Right/0:30 Single Pedal Left/1:00 Fast Pace Arms and Legs)

2 Rounds:

10 Medball Power Cleans @ WOD Weight (0:01 Pause at the high hang & in the receiving position)

5 Plank to Psuedo Planche Rocks (0:03 Forwards and Backwards)

20 Plank Shoulder Taps (Start slow and build speed over the course of the set)

0:20 OHS Hold w/Empty BB (Rock side to side to stretch ankles)

Strength/Skills (Weight)

Every 3:00 For 18:00

Squat Snatch

5-4-3-3-2-1

Build in weight. The last round should be a heavy single, which is roughly 90-95% of your 1RM.

In between sets:

8 Psuedo Planche Pushups (Marine Core Style if possible)

Big Baller (AMRAP – Reps)

Teams of 2

24:00 AMRAP

50 Medball Situps (20/14)

40/28 Calorie Bike

30 Hang Power Cleans (115/85)

20 Push Presses (115/85)

10 DxDB Renegade Rows (35’s/25’s)

Rx+ 155/105 BB, 50/35 DB’s

Split work as desired. Only one athlete works at a time.

Posted in WOD