Blog Post

7.9.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s light, 10s fast

10 Russian KB Swings

8 Situps

6 Medball Squat Cleans

Back Squat (7×3@75%)

Percentages based off 94% of 1rm

Take 2-3 sets to warmup

7×3@75%

7.9.18 Functional Fitness (Time)

30 Hang Power Snatches

30 Hang Power Clean & Jerks

30 Thrusters

Rx 45/35

Rx+ 75/55

7.9.18 High Performance (Time)

30 Power Snatches

30 Power Clean & Jerks

30 Thrusters

Rx 95/65

Rx+ 115/80

7.9.18 Competitor (Time)

30 Power Snatches 115/80

10 C2Bs

30 Power C&Js 115/80

10 C2Bs

30 Thrusters

10 C2Bs

Rx+ 5/3 Ring Muscle-Ups

20 Minute Cap

Cash Out

2 Rounds on each arm

100m Single Arm KB walk in the Front Rack