Blog Post

2.6.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

8 Calorie Bike

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

8 Calorie Bike

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

8 Calorie Bike

Power Clean (EMOMx10 )

2 Power Cleans with a 3 count Pause in the receiving position.

Note closed hips, bent knees, elbows up

Weight not to exceed WOD weight or 60% of 1RM

Sole Search Functional Fitness (3 Rounds for reps)

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 115/80

18/12 Calorie Row

Rest 5 minutes

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 95/65

18/12 Calorie Row

Rest 5 minutes

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 75/55

18/12 Calorie Row

Sole Search High Performance (3 Rounds for reps)

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 135/95

21/15 Calorie Row

Rest 5 minutes

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 15/80

21/15 Calorie Row

Rest 5 minutes

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 95/65

21/15 Calorie Row

Sole Search Competitor (3 Rounds for reps)

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 155/105

21/15 Calorie Bike

Rest 5 minutes

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 135/95

21/15 Calorie Bike

Rest 5 minutes

AMRAP in 5 minutes

15 Bar Facing Burpees

21 Power Cleans 115/80

21/15 Calorie Bike