9.30.16

CrossFit Texarkana – CrossFit

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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

Skill Work

Work on a goal for 15mins

9.30.16 (AMRAP – Reps)

Death By Power Snatch 75/55

Cash Out

4×100 Front Rack Carry

9.28.16

CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

For 6 mins

100m jog

15 squats

10 Alt KB Snatches

Skill Work

15mins work on a goal

9.28.16 (Time)

8 rounds

3 Hang Power Cleans 115/85

3 Front Squats 115/85

3 Ring Dips

100m Run

Rx+ 155/110

Cash Out

8 rounds

30s work 30s rest

Plank

High-Hang Clean (8×1 high hang power clean+1 low hang power clean)

Heavier than last week

Push Jerk (8×2 pause push jerks +1 split jerk)

Heavier than last week

Ruck Work

45 mins ruck without sack

30mins stretch and foam roll

9.27.16

CrossFit Texarkana – CrossFit

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Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

Shoulder Press (5@40%, 6@50%, 7@60%, 3×5@70%)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cash Out

30 strict T2Bs

Ruck Work

30min AMRAP

Ruck 400m with sack 30/20

Without sack

5 strict pullups

10 push-ups

15 step ups 24/20

9.26.16

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Gymnastic Bear crawl

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Back Squat (5@40%, 6@50%, 7@60%, 3×5@70%)

Run Forrest run (Time)

200m run

400m run

800m run

800m run

400m run

200m run

rest time is 1:1

if it takes you 1:03 to run the 200 then rest for 1:03 then run 400 and so on

Cash Out

Accumulate 3 mins Double OH KB Hold

High-Hang Snatch (8×1 high hang power snatch+1 low hang power snatch)

Heavier than last week

Ruck Work

4 rounds with sack 30/20

200m run

8 squats

4 burpees

9.23.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

Lot trips

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Skill Work

Work on a goal for 15min

Metcon (AMRAP – Reps)

15min EMOM

3 Burpee Box Jumps 24/20

Cash Out

6×100 KB Farmers Carry

Ruck Work (No Measure)

AFPT

2min max pushups

2min rest

2min max situps

2min rest

1 mile run ME

9.21.16

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

Lot trips

3 Rounds

5 Pullups

10 Pushups

10 Situps

15 Squats

Skill Work

15 mins to work on a goal

9.21.16 (Time)

4 Rounds

200m Run

15 Stationary OH Lunge 45/25 (R1, L2)

10 Weighted Situps 45/25

5 Burpees

Cash Out

Accumulate 2 mins in Hollow Body Hold

High-Hang Snatch (8×1 high hang power snatch+1 low hang power snatch)

Ascending weight

Ruck Work

Ruck 3 miles with sack 30/20

9.20.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulder (No Measure)

300m row

3 rounds

10 RDLs

8 KB Swings

6 Burpee

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

9.20.16 (AMRAP – Reps)

12 min AMRAP

1 pullup

1 T2B

10 DUs

2 pullup

2 T2Bs

20 DUs

3 pullups

3 T2Bs

30 DUs

*continue with this rep scheme for 12 mins

Cash Out

50 hip extensions

100 Russian twists

Ruck Work

2 rounds

400m run

400m walk

9.19.16

CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

Lot Trips

3 rounds

10 Box Jumps or Step Ups

8 OH KB Lunges (4 ea side)

6 Pushups

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

9.19.16 (Time)

10 Rds with a Partner (5 each)

5 Double KB Hang Cleans 35/25

10 Double KB Squat

Carry Both KBs 15m

Partner A completes A round while B rests

Rx+ 53/35
KB Squats and Carry will be done with Both KBs on the shoulders

Cash Out

2x Max Front Rack Hold 185/135

Rest as needed

Ruck Work

3 rounds

5 strict pullups

7 dips

9 push-ups

12 air squats

High-Hang Clean (8×1 high hang power clean+1 low hang power clean)

Ascending weight

Push Jerk (8×2 pause push jerk +1 split jerk)

Ascending weight