Blog Post

11.1.17

CrossFit Texarkana – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bench Press (1@70%, 1@77.5%, 5×3@82%)

11.1.17 Functional Fitness (AMRAP – Reps)

5min AMRAP

15-10-5

Cal Row

Hang Power Snatch 45/35

Rest 5mins

5min AMRAP

15-10-5

Cal Bike

Hang Clean and Jerks 45/35

11.1.17 High Performance & Competitor (AMRAP – Reps)

5min AMRAP

15/12-12/9-9/7

Cal Row

Power Snatch 75/55

Rest 5min

5min AMRAP

15-12-9

Cal Bike

Power Clean and Jerk 75/55

Rx+ 95/65

Cash Out

Work a weakness