Blog Post

8.29.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

Front Squat (3@50%, 3@58%, 5×8@65%)

8.29.17 Functional Fitness & High Performance (Time)

5 Rounds

200m Run

15 Power Snatches 45/35

Rx+ 75/55

17min Cap

8.29.17 Competitor (Time)

5 Rounds

490m Run

15 Power Snatches 75/55

17min Cap

Cash Out

Work a weakness