9.27.17

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Band Pull-Aparts

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

10 PVC Pass Throughs

10 Pushups

15 Air Squats

Bench Press (3@50%, 3@60%, 6×5@70%)

Percentages based off New Working Max

9.27.17 (AMRAP – Reps)

Teams of 3

18 min AMRAP

150m Row

12 Alt KB/DB Snatches 35/25

Max Unbroken Pullups

Scale: 8 KB Snatches 25/18, Ring Rows

Rx+ 12 DB Snatches 50/35, Chest-2-Bars

*Athlete A will complete 1 Round while B&C rest. Only Pullups count forward score

Cash Out

Superset x3

20 Landmines

10 V-Ups

Snatch Pull (3@70%, 3×3@80%)

High pulls based off 1RM Snatch

9.26.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

9.26.17 (Time)

80 Double Unders

80 Air Squats

800m Run

Cash Out

Tabata Burpees

9.25.17

CrossFit Texarkana – CrossFit

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Warm-up *Clean/Deads (No Measure)

300m Row

3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Front Squat (3@50%, 3@60%, 6×5@70%)

Percentages based off New Working Max

9.25.17 (AMRAP – Reps)

5x1mins

6 Power Cleans 115/80

3 Push Jerks 115/80

Rest 2 mins

Scale: 75/55

Rx+ 155/105
start each interval where the last ended

Cash Out

3sets

15 second hold at the top of a ring dip

Rest with 2 minute plank, puppy dog hold, and down dog

Hang Power Clean (3@50%, 3@60%, 3@65%, 2×3@70%)

9.21.17

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

300m Row

3 Rounds

10 Barbell Single leg RDLs

10 Front Squats

5 Broad Jumps

9.21.17 Functional Fitness (Time)

30 Hang Power Cleans 45/35

30 Stationary Front Rack Lunges 45/35

30 Toes-2-Barbell

9.21.17 High Performance (Time)

30 Power Cleans 75/55

40 Stationary Front Rack Lunges 75/55

50 Knee-Ups

9.21.17 Competitor (Time)

50 Power Cleans 95/65

50 Stationary Front Rack Lunges 95/65

50 T2B

Cash Out

3 km row

9.20.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 Step-Ups

6 Russian KB Swings

4 Pushups

Warm-up *Clean/Deads (No Measure)

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Clean (3@50%, 3@60%, 3@70%, 2×3@75%)

Preferably Squat Cleans, but Power Clean + Front Squat is acceptable for those needing practice. Drop bar and quickly reset after each rep. Percentages based off 1RM

Body Armor (3 Rounds for reps)

12 minute Alternating EMOM

10/7 Calorie Row

10 Abmat Situps

10/7 Calorie Bike

Max Strict Press 75/55

Scaled Option: 8/6 cals, press 45/35

Rx+ 12/8 cals, press 95/65
Only Strict Presses count for score.

No more than 50 seconds of work to allow for rest/transition time

Cash Out

Accumulate 5 min Plank

9.19.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

Hang Power Snatch (3@50%, 3@60%, 2×2@70%, )

Percentages based off 1RM

Focus on form and speed

Ole Miss (Time)

For time:

75 double unders

15 snatches 115/75

20 OH squats 115/75

15 snatches 115/75

75 double unders

Cash Out

Work a weakness

Snatch Grip Deadlift (2×3@80%, 2×3@85%)

2 count Pause in Power position, then back to floor. No need to reach full extension of the hips

Percentages based off 1RM Snatch