CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2:00 Cardio (Athlete’s Choice)

Burgener Warmup (Clean Style)

Snatch Work (Weight)

Alternating EMOM For 20:00

1) 1 Power Snatch @ 75%

2) 1 Squat Snatch @ 80%

Clean & Jerk Work (Weight)

EMOM For 20:00

1-5) 1 Power Clean & Push Jerk

6-10) 1 Squat Clean & Split Jerk

11-15) 2 Clean Pulls

16-20) 3 Clean Style Deadlifts

Load should increase with each movement.

Accessory Work (No Measure)

Superset x 3 Rounds

Glute Ham Raises x 5-8 Reps

Barbell GHD Hip Extensions x 5 Pause Reps (0:02-03) + 10 BW Dynamic Hip Extensions (Choose BB Weight)

Use a band if necessary on GHR’s.

Rest 2:00 between sets.

Afterburner (Time)

Teams of 2

For Time:


Plate Curls

Plate OH Tricep Extensions

(35/25 Plate)

250m Run Together After Each Set.

One partner does curls and extensions while the other holds their plate overhead. Then the other does curls & extensions while the first partner holds their plate overhead. Then both partners will run 250m. Continue this pattern all the way down to 1. The WOD ends with a 250m run.

Posted in WOD