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4.21.17

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

Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

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

Percentages based off 90% of 1rm

Recalculate working Max

4.21.17 Functional Fitness (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Ketttle Bell Deadlifts 35/25

15 Alternating Kettle Bell Snatches 35/25 (R1, L2, R3, etc)

100m Single Kettle Bell Farmers Carry 35/25
If switching hands during Farmers Carry, KB must be put down.

4.21.17 (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Ketttle Bell Deadlifts 53/35

15 Alternating Kettle Bell Snatches 53/35

100m Single Kettle Bell Farmers Carry 53/35

4.21.17 Competitor (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Ketttle Bell Deadlifts 70/53

15 Alternating Kettle Bell Snatches 70/53

100m Single Kettle Bell Farmers Carry 70/53

Cash Out

5 Rounds

20 second wrist stretch

40 second tripod or HEADstand hold

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