Blog Post

4.16.18

CrossFit Texarkana – CrossFit

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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