Blog Post

7.10.18

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Snatch (No Measure)

500m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

Shoulder Press (7×3@75%)

Percentages based off 94% of 1rm

Take 2-3 sets to warmup

7×3@75%

7.10.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 DB or KB Push Presses 25/15

9 Deadlifts 95/65

30 Single Unders w/ heavy rope

Rx+ 35/25, 135/95

7.10.18 Competitor (AMRAP – Rounds and Reps)

12min

6 DB Push Press 35/25

9 DLs 185/135

30 DUs

Rx+ 50/35, 225/155

Cash Out

Alternating Tabata

Flutter Kicks

Abmat Situps