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8.8.17

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 *Gymnastics (No Measure)

7 mins

100m Run

8 Wallballs (light)

6 Box Jumps (no bounding)

4 Pushups

2 Ring Rows

Front Squat (5@55%, 5@62.5%, 3×10@67.5%)

Percentages based off 90% of 1RM

8.8.17 Functional Fitness (AMRAP – Rounds and Reps)

7 minute AMRAP

1 Power Clean 95/65

60 Single Unders

2 Power Cleans 95/65

60 Single Unders

3 Power Cleans 95/65

60 Single Unders

*continue adding another rep to the power cleans each round

8.8.17 High Performance & Competitor (AMRAP – Rounds and Reps)

7min AMRAP

1 Power Clean 115/85

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

Etc etc

Rx+ 155/105

Cash Out

Work a weakness