Kelly

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300 meter row

3 rounds

8 med ball cleans

8 knee to elbow

high knees across

butt kicks back

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
40 min time CAP

scale appropriately

Cash Out

clean up!!!

comp extra work(jerk) (Weight)

7 rounds

3 split jerk from blocks or rack

Partner Whip and Pull

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

50 DUs

3 rounds of Cindy

5 pull-ups

10 push-ups

15 air squats

Push Press (5@40% 5@50% 3@60%5@75% 3@85% 1+@95%)

Partner Whip and Push (AMRAP – Rounds and Reps)

10 min Partner AMRAP

15 DUs

3 C2B

15 DUs

6 C2b

15 DUs

9 C2B

-add 3 Chest to Bar each round until 10 min is up

-1 partner completes a full round then the next partner may go

Cash Out

50 hip extension/ supermans

25 hollow rocks

Pistols and GHDs (Time)

30-20-10

Pistols

GHD situps

Snatch and Lunge

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

lot trips

3 rounds with barbell

5 down and shrug

5 high pull

5 power snatch

5 perfect air squats

Front Squat (5@40% 5@50% 3@60% 5@75% 3@85% 1+@95%)

Snatch and Lunge (Time)

10 Rounds for time:

5 power snatches 95/65

10 Alt. Oh lunges stationary

*stay in place for lunges- stpe out and step back

15 min time CAP

Cash Out

6×30 yard sprint parking lot

Comp extra work (snatch) (Weight)

7 sets

1 snatch + 1 floating snatch

on floating snatch take the bar back down to shins but do not touch the floor

add weight as needed

Partner Rowing

CrossFit Texarkana – CrossFit

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5-13-16 (No Measure)

300m row

3 min pizza delivery boy warm-up

3 burpees everytime you drop your abmat or whatever your holding for your pizza box

Partner Rowing (Distance)

For distance:

16×1:30

8 rounds for each partner

partners rotate every 90s

score total distance

Comp Extra Work(conditioning) (Time)

21-18-15-12

hang cleans 75/55

100m sprint after each round

meant to be a lung burner

Swing and touch

CrossFit Texarkana – CrossFit

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5-11-16 (No Measure)

300 m row

Spiderman

samson

over under

Gymnastics bear

high knees

butt kicks

carioca

Gymnastics Strength (No Measure)

3×10 bent over row

3×10 wide grip pull-up

Swing and touch (Time)

For time:

400m run

21-15-9

KB swings 53/35

toe to bar

400m run

RX+70/53

Extra Comp Work (clean and jerk) (Weight)

7 min EMOM

2 cleans+1 jerk

Push and Whip

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

50 DUs

2 rounds

10 KB swings

10 burpees

Push Press (5@40% 5@50% 3@60% 3@70% 3@80% 3+@90%)

Push and Whip (AMRAP – Reps)

10 min AMRAP

20 DUs

3 S2OH 95/65

20 DUs

6 S2OH 95/65

20 DUs

9 S2OH 95/65

add 3 reps each S2OH round

RX+ 115/75

Cash Out

TABATA double plank

side-middle- side alternate each round

30 Muscle-Ups (Time)

30 muscle-ups for time
extra Comp Work

Death By

CrossFit Texarkana – CrossFit

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5-9-16 (No Measure)

Lot trips

2 rounds

10 PVC pass throughs

15 push ups

20 squats

Front Squat (5@40% 5@50% 3@60% 3@70% 3@80% 3+@90%)

Death By Pull-ups (AMRAP – Reps)

with a running clock

on the 1st minute…1 pull-up

2nd minute… 2 pull-ups

3rd minute… 3 pull-ups

and so on and so forth

Cash Out

21-15-9

KB RDL

weighted sit-ups

NOT FOR TIME

Extra Comp Work (snatch 5-9-16) (Weight)

7 min EMOM

3 pos snatch

1 high hang

1 low hang

1 from floor

broken DT

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

lot trips

3 rounds w/ barbell

8 rdl

8 hang clean

8 front squat

8 push jerks

Gymnastics strength (No Measure)

3×10

Ring rows with false grip

3×10 dips

broken DT (AMRAP – Reps)

3 min AMRAP

deadlift 155/105

1 min rest

3 min AMRAP

hang cleans 155/105

1 min rest

3 min AMRAP

push jerk 155/105

comp extra work(row conditioning) (Time)

8×250 meter row

record slowest time

rest 1 min