Blog Post

Cookie Monster

Announcements

I apologize for any confusion on scoring this morning. The RX+ button is now added if you need to change your score.

Next Saturday November 14th we will be having another Olympic weightlifting meet.
This coming Monday we will be doing the first Christmas Chaos partner wod with deadlifts and double unders soyou teams can prepare to test that wod.

Last announcement make sure and lock your doors we have recently had a wallet stolen from a car sitting right in front of the gym.

CrossFit Texarkana – CrossFit

View Public Whiteboard

11-4-15 (No Measure)

250 meter row

barbell warm up/ snatch grip

4x down and shrug

4x down and high pull

4x down and muscle snatch

4x snatch lands 2,4,6, full

4x snatch push press

4x OH squat

4x pressing snatch balance

4x snatch balance

pull-up strength (score all reps)

2xmax sets strict pull-ups w/ band

2xmax sets dips

the goal is to be able to reach double digits on all sets

use whatever band or assistance you need to achieve that

rest as needed

RX+ 2 max sets strict C2B pull-ups

2 max sets weighted dips

Cookie Monster (AMRAP – Reps)

4 min AMRAP

400m run

max snatches with remaining time

RX+ 135/95

RX 95/65

Scaled 75/55

Rest 2 minutes

4 min AMRAP

400m run

max clean and jerks with remaining time

RX+ 165/115

RX 115/75

Scaled 95/65

*** score total reps of snatch/C&J

Competitor Extra Work

2x max sets muscle ups(rest as needed)

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