9.29.19

CrossFit Texarkana – CrossFit

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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.

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