Blog Post

11.29.17

Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Push Press (10 Rep Max)

Work up to a 10 Rep Max

10 Reps @95% of 10RM

10 Reps @90% of 10RM

16.3 Aerobic Capacity Functional Fitness (AMRAP – Rounds and Reps)

14 min AMRAP

200m Run

10 Hang Power Snatches 45/35

3 Supine Ring Rows (elevate feet)

16.3 Aerobic Capacity (AMRAP – Rounds and Reps)

14 minute AMRAP

200m Run

10 Power Snatches 75/55

3 Bar Muscle Ups

Scaled Option: 10 Hang Power Snatches 45/35

3 Strict Pullups

*5 Burpees anytime rest is taken

Cash Out

3 Rounds

30 Russian Twist

50m Single KB Waiters Carry