Blog Post

8.24.2019

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

1K Bike (Light to Moderate)

10 Up Downs

Find Your Corners 0:30

Each Way Per Leg

10 Up Downs

1K Bike (Moderate to Fast)

Snatch Pops

Work up to a Heavy Triple

Beginners stay light & work on technique.

Barski Clean

Every 1:30 x 7 Rounds

1 Complex = 3 Squat Cleans From the Power Position. Pause 0:01 at the power position.

Use same weight throughout.

Suggested Weight = 60% 1RM Squat Clean

Jerk Complex

Every 2:30 x 4 Rounds

4 Strict Presses + 3 Push Presses + 2 Power/Push Jerks + 1 Split Jerk

Same weight throughout.

Suggested weight: 60% 1RM Strict Press

Tasers For Tots (AMRAP – Rounds and Reps)

Teams of 2

32:00 AMRAP

On the 0:00…

One partner bikes 1K/rows 500m

The other partner does AMRAP of

12 Sandbag Deadlifts

9 Sandbag Hang Power Cleans

6 Sandbag Shoulder2Shoulder

On the 8:00…

One partner bikes 1K/rows 500m

The other partner does AMRAP of

30’ Sandbag Bear Crawl

10 Burpees Over Sandbag

On the 16:00

One partner bikes 1K/rows 500m

The other partner does AMRAP of

20 Sandbag Thrusters

15 4-Count Sandbag Flutter Kicks

10 Sandbag Push-Ups

On the 24:00

One partner bikes 1K/rows 500m

The other partner does AMRAP of

30’ Sandbag Back Rack Walking Lunge

20 Sandbag Push Presses

120’ Sandbag Suitcase Carry (4×30’)