Blog Post

10.10.17

CrossFit Texarkana – CrossFit

Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 Step-Ups

6 Russian KB Swings

4 Pushups

Warm-up *Clean/Deads (No Measure)

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Front Squat (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Recalculate working max

Front Squat (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Recalculate working max

Jack The Ripper (Weight)

10 minute Alternating EMOM

Even: 15/12 Cal Row

Odd: 5 Deadlifts + 5 Hang Power Cleans +5 Push Jerks

To Rx, all movements must be completed in allotted time of all 5 rounds. Post Heaviest Load to Leaderboard

Cash Out

Work a weakness

Snatch (3@50%, 3@60%, 3@70%, 3@80%, 1@86%)

Competitor

3×3 of each

Tall Jerk @40%

Jerk Balance @50%

Pause Jerk Drive @60%

Split Jerk @65%