12.1.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

2 Rounds

100m row

Spiderman

15 KB RDLs

200m run

15 KB Swings

Samson

MisFit Snatch Complex (1rm)

1Squat Snatch + 1OHS + 1Hang Squat Snatch + 1OHS
15min to find a complex max

12.1.16 (Time)

3 rounds

20 Deadlifts 205/130

20/15 Cal Row

Rx+ 245/165
15min Cap

Competitor

4x200m *each run is 100%

Rest as needed

11.30.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Skill Work

10mins to work on a goal

11.30.16 (Time)

With a Partner

100 Wallballs 20/14

100 Box Jumps 24/20

800m Run (together)
split reps as needed

Scale with Step-ups

Cash Out

5×5 Pause OHS AHAP

Competitor

4 Rounds

3 Pullups + 2 C2Bs + 1 Bar MU (unbroken if possible)

Rest 2mins

11.28.16

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

MisFit Clean Complex (1rm)

1Power Clean + 1Push Jerk + 1Front Squat + 1Hang Squat Clean + 1Split Jerk
20mins to find a complex max

11.28.16 (Time)

21-15-9

Hang Power Cleans 135/95

Bar-Facing Burpees

Pullups

Rx+ 155/105, C2Bs

Cash Out

4x1min plank

Competitor

3 Rounds

Cal Row 60/45

Rest 3mins

11.25.16

CrossFit Texarkana – CrossFit

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Warm Up *Deads (No Measure)

7mins

100m row

8 KB RDLs

6 Jumping Lunges

4 Burpees

Skill Work

15mins to work on a goal

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Bench Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)

Competitor

90s AMRAP Power Snatch @80%

11.23.16

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

50 DUs

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

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

Skill Work

15mins to work on a goal

11.23.16 (Time)

5 Rounds

200m Run

20 Pullups

Rest 90s

Cash Out

10x20m sled push AHAP

Rest as needed

Competitor

5×5 Push Jerk @60%

11.22.16

CrossFit Texarkana – CrossFit

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Warm-up

Row 300m

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

Shoulder Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)

11.22.16 (AMRAP – Reps)

5 Rounds for Max Reps

:30 work/2:30 rest

Power Snatch @ 65%

Cash Out

10mins to Accumulate as much time as possible in holding a plate overhead 45/25

Competitor

6x500m ski

1:1 rest

11.21.16

CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

3 Rounds

Spider-Man

12 Supermans

Samson

12 Pause Goblet Squats

Back Squat (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)

11.21.16 (Time)

7 Rounds

10 T2Bs

15 Wallballs 20/14

Cash Out

5×10 unbroken strict push-ups

If 10 strict is not obtainable, do as many strict as possible and kip 10

Competitor

90sec AMRAP

Power Clean @ 80%