9.23.19

CrossFit Texarkana – CrossFit

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Warm-up

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

MOBILITY (12:00 – 15:00)

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Sotts Press: 1 Minute

Overhead Squat (15 Minutes to build to a heavy complex )

1 Hang Power Snatch + 2 Power Snatches + 3 OHSs

Athletes should be making 7-10 attempts.

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Rx 95/65

Rx+ 115/85

Posted in WOD