One on One (MW)

CrossFit Texarkana – CrossFit

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Warm up

3-5 MIn. Foam Roll

2 Min. Run, Row or Bike

5-7 min work as needed

Couch stretch


Open Half Kneeling

Spider Man

Wrist Stretch

Russian Baby Makers

Barbell Warm up


5 Hang Muscle Cleans

5 Elbow Rotations

5 Over Head Press

5 Thrusters

5 Back Squats

Back Squat (10 Rep Max Drop 5% X10 Drop 10% X10 )

The work sets are 10 Rep max and the drop sets.

Warm up set example.

5 reps

3 reps (increase weight)

2 reps (increase weight)

Start work sets.

Metcon (AMRAP – Reps)

One on one

Each athlete will do both movements each round.

Rd 1

Partner A:

Bike 900m

Partner B:

Max Thruster(135/95)

Rd 2

Partner A:

Bike 600m

Partner B:

Max Thrusters (135/95)


Partner A:

Bike 300M

Partner B:

Max Thrusters(135/95)

No Partner

9-6 3 Thruster ( 135/95)

900m 600m 300m
This is different from other partner WOD’s

You are competing against your partner.

The Faster you Bike the fewer reps they can get.

Flip a coin to choose who does what first.

No rest move directly into the next set.

Cash Out

3 Rounds

10-15 GHD Sit ups

10-15 Good Mornings with Barbell

2 min easy row

Posted in WOD