4.16.18
CrossFit Texarkana – CrossFit
Warm Up *Jumps (No Measure)
3 Rounds
Row/Bike/Ski: 50s light, 10s fast
10 Russian KB Swings
8 Situps
6 Medball Squat Cleans
4 Walkouts
2 Samson Lunges each side
Warm-up *Barbell 3s (No Measure)
Then
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Back Squat (5×10)
Based off 90% of 1RM
5 reps @40%
3 reps @50%
4-5 sets of 10 reps @60% (base number of sets off feel)
4.16.18 Functional Fitness (AMRAP – Rounds and Reps)
15 minute AMRAP
100m Run
5 Hang Power Cleans 45/35
10 Abmat Situps
Rx+ 75/55
Run counts as 2 reps
4.16.18 High Performance & Competitor (AMRAP – Rounds and Reps)
15min
100m Run
5 Hang Power Cleans 95/65
10 Abmat Situps
Rx+ 115/80
Cash Out
3 Rounds
15 KB Romanian DLs
15 Glute Bridges
