Blog Post

5.1.17

CrossFit Texarkana – CrossFit

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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

Back Squat (5@40%, 5@50%, 5×8@65%)

Percentages based off new working max

5.1.17 Functional Fitness (Time)

3 Rounds

3 Front Squats 95/65

3 Thrusters 95/65

3 Shoulder-to-Overhead 95/65

5.1.17 High Performance (Time)

3 Rounds

3 Front Squats 125/95

3 Thrusters 125/95

3 Shoulder-to-Overhead 125/95

I 5.1.17 Competitor (Time)

3 Rounds

3 Front Squats 155/105

3 Thrusters 155/105

3 Push Presses 155/105

Cash Out

3 Rounds

1 minute Hanstand Holds

20 seconds internal Shoulder rotation hold

20 seconds Banded Hip stretch

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