9.19.20

CrossFit Texarkana – CrossFit

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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

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