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