CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

4 Rounds

Row: 50s casual, 10s fast (increase intensity each round)

10 Barbell Single leg RDLs

8 Shoulder to Overhead

6 Medball Front Squats

4 Knee Ups

Power Clean (7 minutes to build to a heavy)

Take a 2 second Pause in each position: just above the knee, launch, catch. Focus on form and technique. Ensure hips close when receiving the bar. If form becomes questionable, lighten the weight.

1.10.18 Functional Fitness & High Performance (3 Rounds for reps)

3min AMRAP

250m Row

12 Power Cleans

-Rest 3min-

3min AMRAP

250m Row

8 Power Cleans

-Rest 3min-

3min AMRAP

250m Row

4 Power Cleans

Rx 75/55

Rx+ 95/65

1.1.18 Competitor (3 Rounds for reps)

3min AMRAP

10/7 Cal Bike

12 Power Cleans

-Rest 3min-

3min AMRAP

10/7 Cal Bike

8 Power Cleans

-Rest 3min-

3min AMRAP

10/7 Cal Bike

4 Power Cleans

Rx 135/95

1.1.18 Competitor (3 Rounds for reps)

3min AMRAP

10/7 Cal Bike

12 Power Cleans

-Rest 3min-

3min AMRAP

10/7 Cal Bike

8 Power Cleans

-Rest 3min-

3min AMRAP

10/7 Cal Bike

4 Power Cleans

Rx 135/95

Cash Out

2min Couch Stretch each leg

2min Puppy Dog Hold