Blog Post

6.18.18

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up *Barbell 3s (No Measure)

2 Minute Row/run/bike/jump

3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Back Squat (4×5@77.5%)

Based off 93% of 1RM

2@65%

2@72.5%

4×5@77.5%

Back Squat (4×5@77.5%)

Based off 93% of 1RM

2@65%

2@72.5%

4×5@77.5%

Back Squat (4×5@77.5%)

Based off 93% of 1RM

2@65%

2@72.5%

4×5@77.5%

Snatch (EMOMx15)

3-Position Snatch EMOMX5 (not to exceed 60%)

Power Snatch + Overhead Squat EMOMX5 (not to exceed 70%)

Squat Snatch EMOMX5 (work technique or get heavy, do your best not to miss)

Cash Out

4 sets

15 Slow Banded Good Mornings

10 GHD Situps, or Abmat Situps with weight at chest (no arm swing)