Blog Post

It’s a DoubleRAP

CrossFit Texarkana – CrossFit

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11-17-15 (No Measure)

5 min to practice double unders or jump rope

3 rounds

6 hanging knee up

6 KB swings

6 push-ups

5-3-1 Bench Press week 3







DoubleRAP (AMRAP – Reps)

6 min AMRAP

10 Knee to Elbow

10 Box jumps 24/20

2 min rest

6 min AMRAP

10 Toe to bar

20 double unders

score total reps

double the reps for single unders- when scoring the single unders, add the reps up like double unders

Competitor extra work 11-17-15 (score power snatch set)

3 position snatch

9 min EMOM

1 snatch from hip

1 snatch from knees

1 snatch from floor

stay between 50 and 60%

if you feel good after the EMOM do 1 set max unbroken reps of power snatch @ 135/95 if it is only 4 or 5 that is fine

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