Blog Post

8.22.19

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

2 Rounds

30 Seconds at each movement

Medball Front Squats

Easy Row

Samson

Situps

Moderate Row

Spider-Man and Reach

Medball Cleans

Fast Row

Walkouts

Warmup DT (No Measure)

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Sumo Deadlift (6×5 percentages based off 90% of 1RM)

5@40%

5@50%

5@60%

5@65%

5@75%

5+@85%

Frank the Tank (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Wallballs 20/10, 9’

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 mins

AMRAP 5:

Buy-In: 40 WBs 20/10, 9′

12 DLs

12 Lateral Barbell Burpees

Rest 5mins

AMRAP 5:

Buy-In: 30 WBs 20/10, 9′

12 DLs

12 Lateral Barbell Burpees

Rx+ 50 WBs every Round, 20:10’/ 14:9’, 225/155

*score Deadlifts and Burpees

Cash Out

3 sets

Sled drag

100m Forward

100m Backward

Rest as needed