10.28.16

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

100m row

8 burpees

Spiderman

6 lunges

Gymnastics Bear Crawl

100m row

8 situps

Samson

6 pullups

Burpee Broad Jump

Skill Work

Work on a goal for 15mins

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Bench Press (5@50%, 3@60%, 1@70%, AMRAP@75%)

Percentages are based off 90% of 1rm

Recalculate working 1rm

10.26.16

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

Skill Work

Work on a goal for 15mins

10.26.16 (Time)

75 Push Jerks 95/65

75 SDLHP 95/65

750m Row

Rx+ 135/95

Cash Out

Accumulate 3mins in a hanging Lsit

Snatch Pull (4×1 Power Snatch@80-95%, 4×1 Snatch Pull@95-110%)

Extra Comp Work

10.24.16

CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

4 Rounds

3 Lot Trips

10 KB RDLs

10 KB Thrusters

Back Squat (5@50%, 3@60%, 1@70%, AMRAP @75%)

Percentages are based off 90% of 1rm

Recalculate working 1rm

10.24.16 (AMRAP – Reps)

15mins

200m Run

50 Alt OHLunges 45/25

50 ft HSW

scale with Bear Crawl
Run Counts as 2 reps

Every 5 feet count as 1 rep on then HSW

Cash Out

3x90sec Front Rack Holds

Rest as needed

Snatch (10×1 @80-95%)

Extra Comp Work

10.21.16

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

Skill Work

Retest. Get with your coach to reevaluate your goal. Note progress or lack thereof. Make changes to “goal-reaching” program as needed.

Work on Goal for 10mins

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Step-Ups are allowed

Bench Press (5@55%, 5@62.5%, 3×10@67.5%)

Percentages are based off 90% of 1Rm

10.20.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

For 7mins

10 Wallballs

15 Box Jumps (try not to step up. Focus on power in hips)

200m Row

Deadlift (5@55%, 5@62.5%, 3×10@67.5%)

Percentages based off 90% of 1RM

10.20.16 (Time)

3 Rds

9 Snatches 95/65

15 Lateral Bar Over Burpees

Rx+ 135/95
Power Snatch or Squat Snatch is allowed

15min Cap

Clean Pull (4×1)

Extra Comp Work

4×1 Power Cleans 80-90% of PC Max

4×1 Clean Pulls95-100% of Clean Max

4×1 Clean Deadlifts 110-120% of Clean Max

10.19.16

CrossFit Texarkana – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill Work

Work on a skill for 15mins

10.19.16 (Distance)

6x2min

15 Burpees

Row for Distance with remaining time

Rest 2mins

Cash Out

4x200m Single KB Farmers Carry AHAP

Split Jerk (6×3@70-80%)

Extra Comp Work

Does not need to be TnG