CrossFit Texarkana – CrossFit
Warm-up (No Measure)
10-8-6-4-2
Calorie Bike
5-4-3-2-1
3-Way Plank Hops
5 Wall Angels after each round.
Gymnastics Skills (No Measure)
Every 1:15 x 10
6 Strict Pullups (Modify w/Overhand Ring Rows w/0:01 Pause)
0:10 Ring Support Hold/Ring Pushup Hold/Gymnastics Plank on Hands
3-Position Pause Power Clean
EMOM x 10:00
Lift bar to 1″ off the ground & pause 0:01, then pause 0:01 at the top of the knees, then pause 0:01 in the power position, then lower the bar to the ground and do a power clean at normal tempo.
Work up to a heavy single.
Do 3-5 sets with an empty barbell prior to the EMOM.
9.29.19 (Time)
Teams of 2
For Time:
(80/50)-(60/40)-(40/30)-(20/20)
Calorie Bike
20-16-12-8
Squat Snatch
BB Weights:
95/65
115/85
135/95
155/105
Partners Alternate Bike Calories as desired. Partners will alternate reps on the Squat Snatches.