6-1-15

CrossFit Texarkana – CrossFit

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6-1-15 (No Measure)

Lot Trips

high knees x2

butt kicks x2

carioca

gymnastics bear crawl

samson

5-3-1 Front Squat week 1

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

Run and Walk (Time)

3 rounds for time:

400m run

3-2-1 OH lunge w/ plate mat length 45/25#

on first round down, back and down 3 lengths

second round down and back 2 lengths

third round down 1 length

RX+ handstand walk

80′-60′-40′

cash out

3×10 hip extension

3×10 toes to rings

GRACE!!!

CrossFit Texarkana – Explosive Strength and Speed

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speed and strength 6-1-15 (No Measure)

lot trips

High Knees x2

A skips x2

butt kicks x2

B skips x2

Carioca x2

Skill Work

acceleration development

5 rounds 20 meter sled pull

drop sled and sprint back 20 meters

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
RX will be determined by coach

Run and Walk

CrossFit Texarkana – CrossFit

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6-1-15 (No Measure)

Lot Trips

high knees x2

butt kicks x2

carioca

gymnastics bear crawl

samson

5-3-1 Front Squat week 1

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

Run and Walk (Time)

3 rounds for time:

400m run

3-2-1 OH lunge w/ plate mat length 45/25#

on first round down, back and down 3 lengths

second round down and back 2 lengths

third round down 1 length

RX+ handstand walk

80′-60′-40′

cash out

3×10 hip extension

3×10 toes to rings

5-29-15

CrossFit Texarkana – CrossFit

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5-29-15 (No Measure)

Lot Trips

3 rounds

3 hang cleans

3 front squats

3 push jerks

5 box jumps

Sumo Deadlift (5,3,1,1,1,1,1)

Toast (Time)

3 rounds for time:

10 clean and jerks 135/95

10 box jumps 24/20

RX+ 155/105 C&J

30/24″ box jumps

cash out

4×200 meters

1 min recovery

Row, row, row your boat

CrossFit Texarkana – Explosive Strength and Speed

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5-29-15 (No Measure)

Lot trips

high knees x2

butt kicks x2

spiderman crawl

samson stretch

gymnastics bear crawl

Skill Work

acceleration development

3x10m

3x20m

3x30m

Deadlift (4×5 )

Row, row, row you boat (Time)

With a partner

complete 6 total rounds for time

250 meter row

Bear Crawl down the mat

5 pullups

10 pushups

15 air squats