Blog Post

9.14.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

Then

250m Row

3 Rounds

10 Step-Ups

8 Situps

6 Samson Lunges

4 Walkouts

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Front Squat (5+@85%)

5@45%

5@55%

5@65%

5@75%

5+@85%

9.11.18 Functional Fitness (Time)

200m Run

18 Deadlifts 135/95

18 Kb or DB Strict Press 20/15

100m Run

12 Deadlifts 135/95

12 Kb or DB Strict Press 20/15

100m Run

6 Deadlifts 135/95

6 Kb or DB Strict Press 20/15

9.11.18 High Performance (Time)

200m Run

18 Deadlifts 185/125

18 Kb or DB Strict Press 35/20

200m Run

12 Deadlifts 185/125

12 Kb or DB Strict Press 35/20

200m Run

6 Deadlifts 185/125

6 Kb or DB Strict Press 35/20

9.11.18 Competitor (Time)

200m Run

21 Deadlifts 225/155

18 HSPUs

200m Run

15 Deadlifts 225/155

12 HSPUs

200m Run

9 Deadlifts 225/155

6 HSPUs

Rx+ Strict HSPUs

Cash Out

3 Rounds

20 Reverse Lunges with weight at chest

60s Goblet Squat Hold

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