9.27.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds @each

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

MOBILITY

Couch Stretch: 90 Seconds Each Side

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

3 Pausing High Hang Power Cleans with 3 count pause in the hang position

5 Hang Power Cleans with a 3 count pause in the receiving position

5 Pausing Push Jerks with a 3 count pause in the receiving position

3 Push Jerks with a 3 count hold overhead

Primer

2 Rounds

3 Hang Power Cleans

3 Lateral Barbell Burpees

3 Push Jerks

3 Toes to Bar

*Performed with Lighter Weight*

1 Round

3 Hang Power Cleans

3 Lateral Barbell Burpees

3 Push Jerks

3 Toes to Bar

*Performed with Workout Weight*

Gut Feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans 115/85

21 Lateral Barbell Burpees

12 Push Jerks 115/85

21 Toes to Bar

Rx+ 155/105

Gut Feeling Scaled (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans 75/55

21 Burpees

12 Push Jerks 75/55

21 knees to Chest

Rx+ 95/65

Cash Out

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)

25 Hip Extensions

12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2 Minutes Between Sets

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