CrossFit Texarkana – CrossFit
Warmup (No Measure)
3 Rounds
1:00 Bike (Slow/Medium/Fast)
Snatch Press in Receiving x 5 Reps w/PVC or Empty BB
Clean Grip OHS (No Measure)
4 Sets of 4 (Build in weight if mobilty allows)
Squat Jerk (No Measure)
3 Sets of 3 (Build in weight if mobility allows)
Halting Snatch Deadlift (Weight)
6 Sets of 5 Every 2:00 @ 80% 1RM Snatch
Enderton Front Squat Complex (Weight)
Build to a 1RM Complex of:
1 Front Squat
1 One & a Quarter Front Squat (Plyo Style)
1 Regular Front Squat
Open Gym Warmup (No Measure)
10 Wrist Circles
10 Ankle Rotations Each Way Each Foot
30′ Heel Walks
30′ Toe Walks
3 Rounds w/2 DB’s
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press/Push Press/Push Jerk
Build in weight.
Partner Awful Annie (Time)
Teams of 2
50-40-30-20-10
Double Unders
Sit-Ups
5-4-3-2-1
Cleans (Any Style)(185/125)
You Go I Go Style. One athlete will do one complete set of a given movement and then partner B will do the same.
Rx+ GHD Sit-Ups