Blog Post

6.21.17

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

Clean and Jerk (Heavy)

Every 90s for 5 Rounds perform 1 Clean High Pull + 1 Power Clean + 1 Jerk

Then every 90s for 5 Rounds perform 1 Full Squat Clean and Jerk

Weight can progress

6.21.17 Functional Fitnesss (Time)

15-12-9

Row for Calories

21-15-9

Hand Release Pushups

-immediately to

21-15-9

Russian Kettlebell Swings 53/35

Burpees
Kettlebells should be heavy. Don’t underestimate yourself!

6.21.17 High Performance (Time)

21-15-9

Row For Calories

6-4-2

Wall Walk-Ups

-immediately to

21-15-9

KB Swings 53/35

Burpees

6.21.17 Competitor (Time)

21-15-9

Bike for Cals

HSPUs

-immediately to

21-15-9

KB Swings 70/53

Burpees

Cash Out

4x50m KB Waiters Carry each arm

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