Blog Post

7.27.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

50 DUs

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Gymnastics strength

3×10

HSPU (as dificult as possible)

Shoulder Taps (10 ea shoulder)

7.27.16 (AMRAP – Rounds and Reps)

10 min AMRAP

3 Box Jumps 24/20

3 Wall Ball Shots 20/14

200m Run

6 Box Jumps

6 Wall Balls

200m Run

9 Box Jumps

9 Wall Balls

200m Run

*continue adding 3 reps each round until time expires
NO STEP UPS

run does not count in score

Cash Out

8 Rounds

:15 work :15 rest

Alt Movements

Table Top

Planks

Extra comp snatch work(barbell cycling) (Weight)

6 min EMOM

5 touch and go power snatches on the minute

Goal is to complete them as fast as possible on each minute

Use 60-65% of 1RM power snatch

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