CrossFit Texarkana – CrossFit
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@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)
The goal is to get 5 or more solid reps
Recalculate working max
6.12.17 Functional Fitness (Time)
15-12-9
Deadlift @bodyweight
Push Press @.25xbodyweight
6.12.17 High Performance (Time)
15-12-9
Deadlift @1.5xbodyweight
Push Press @.5xbodyweight
6.12.17 Competitor (Time)
15-12-9
Deadlift @2xbodyweight
Push Press @.75xbodyweight
FF, HP, and Comp only use 1 barbell
Cash Out
3 Rounds
10 Kipping Swings
30 seconds Puppy Dog
10 Candlesticks
30sec Ankle Dorsiflexion