Blog Post

5.25.18

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

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

Deadlift (3×8@72.5%)

Based off 92% of 1RM

3@60%

3@67.5%

3×8@72.5%

5.25.18 Competitor (2 Rounds for time)

At 3,2,1, Go

21/15 Cal Bike

12 Power Cleans 155/105

15/12 Cal Bike

9 Power Cleans 155/105

9/6 Cal Bike

6 Power Cleans 155/105

*7 Minute Time Cap

At 10:00

25 Wallballs 20/14

5.25.18 Functional Fitness & High Performance (2 Rounds for time)

At 3,2,1, Go

15/12 Cal Bike

12 Power Cleans 95/65

9/6 Cal Bike

9 Power Cleans 95/65

6/3 Cal Bike

6 Power Cleans 95/65

*7 Minute Time Cap

At 10:00

25 Wallballs 14/10, 9/8’

Rx+ 115/80

WBs- 20/10, 9’