Lightsaber

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up

3-5 Foam Roll, Lacrosse Ball Mobility, Shoulder Mobility

4 Rounds Tabata Jumping Jacks.

Mat Trips

Sampson

Spiderman

Gym. Bear crawl

Over& Under

PVC warm Up

Burgener

Overhead Press (5,5,2,1,?)

Overhead Press Suggested progression

50%X5

60%X5

75-80%X2

90%X1

Looking for 1 Rep Max.

Limit Max effort to 3 attempts

Metcon (AMRAP – Rounds and Reps)

“Lightsaber”

10min AMRAP

7 Toes-to-bars

5 Hang Power Snatches, 95/65 lbs

Suitcase carry 70/53 lbs, 60ft

Metcon (AMRAP – Rounds and Reps)

“Lightsaber”

10min AMRAP

7 Toes-to-bars

5 Hang Power Snatches, 95/65 lbs

Suitcase carry 70/53 lbs, 60ft

Cashout Bench Press (No Measure)

3X8 Bench Press ( Add weight each set)

2min Pigeon stretch between sets. (1 min each side)

3X8 One arm dumbbell press

2min Couch stretch between sets. (1 min each side)

Posted in WOD