Blog Post

5.24.17

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

3 position clean and jerk

Every 90 seconds for 10 Rounds

1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @70% of 1rm high hang clean

5.24.17 Funtional Fitness (Time)

500m Row

40 Thrusters 45/35

30 Ball Slams 20/12

20 Ring Rows

10 Push-Ups

30 Ball Slams 20/12

40 Thrusters 45/35

500m Row

5.24.17 High Performance (Time)

500m Row

40 DB or KB Thrusters 35/25

30 Balls Slams 20/12

20 C2Bs

10 Strict Ring Dips

30 Ball Slams

40 DB or KB Thrusters 35/25

500m Row

5.24.17 Competitor (Time)

500m Row

40 DB Thrusters 50/35

30 Ball Slams 20/12

20 Ring MUs

30 Ball Slams

40 DB Thrusters

500m Row
30 min Cap for all athletes

Cash Out

100 Russian Twists

30 Hollow Rocks