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5.16.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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 *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s light, 10s fast

10 Russian KB Swings

8 Situps

6 Medball Squat Cleans

Shoulder Press (5×8@65%)

Percentages are based off 92% of 1rm, unless otherwise noted

5.16.18 Functional Fitness (Time)

3 Rounds

10 Clean and Jerks 75/55

300m Run

5.16.18 High Performance & Competitor (Time)

3 Rounds

10 C&Js 95/65

400m Run

Rx+ 135/95

Cash Out

50 Hip Extensions

50 Russian Twists

New Section

RUNNING PROGRAM

to be done in place of WOD or at least 4 hours between each

3 Rounds

600m Run 10-15 seconds slower than mile pace or RPE 5-6

rest 90 seconds

Rest 4 minutes

3 Rounds

200m Run 10-15 seconds faster than mile pace or RPE 7-8

rest 90 seconds

Rest 3 minutes

500m Run at mile pace RPE 6-7

rest 90 seconds

Rest 3 minutes

3 Rounds

200m Run 10-15 seconds faster than mile pace or RPE 7-8

rest 90 seconds