Blog Post

8.14.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 Medball toss for height (light)

6 Squat Jumps

4 KB Snatches

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
*only 1 round today

Front Squat (5@50%, 3@60%, 1@70%, AMRAP@75%)

Based off 90% of 1RM

Goal is more than 10

Recalculate working max

8.14.17 Functional Fitness (AMRAP – Reps)

7 minute AMRAP

Max Clean and Jerks 95/65

Every minute on the minute perform 4 Wallballs 14/10

*all athletes to 9 foot target

At 3,2,1, Go athletes will start with wallballs

Score total Clean and Jerks

8.14.17 High Performance (AMRAP – Reps)

7 min AMRAP

Max C&Js 125/85

EMOM 7 Wallballs

*males: 20# to 9′ target

*females: 14# to 8′ target

8.14.17 Competitor (AMRAP – Reps)

7min

Max C&Js 155/105

EMOM 7 Wallballs 20/14

Cash Out

3 Rounds

10 Table Top Turnovers

10 Hollow Rocks