Blog Post

5.7.18

CrossFit Texarkana – CrossFit

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Warm-up *Barbell 3s (No Measure)

3 Rounds

3 Lot Trips

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Clean and Jerk (EMOMx12)

Complex: 1 Power Clean + 2 Front Squats + 3 Jerks

Begin with 40%. Add weight as desired

5.7.18 Functional Fitness & High Performance (Time)

100 Single Unders w/ Speed Rope

3 Rounds

12 Power Cleans 75/55

4 Burpee Box Step-Overs 24/20

Rx+ Heavy Rope, 95/65

5.7.18 Competitor (Time)

100 DUs

3 Rounds

12 Power Cleans 115/80

4 Burpee Box Jump Overs 24/20

Cash Out

3 Rounds

Max Dips (no more than 10)

10 GHD Hip Extensions or Supermans