CrossFit Texarkana – CrossFit
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