Blog Post

9.21.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 minute cardio

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Push Jerk (3 Strict Press + 2 Push Presses + 1 Push Jerk)

10 minutes to build to a heavy single

9.21.18 Functional Fitness (AMRAP – Reps)

AMRAP 5:

15-12-9

Hang Power Snatches 45/35

Ring Rows

rest 5 minutes

AMRAP 5:

15-12-9

Thrusters 45/35

Toes to Barbell

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9.21.18 High Performance (AMRAP – Reps)

AMRAP 5

15-12-9

Power Snatches 60/45

Pullups

Rest 5 inutes

AMRAP 5

15-12-9

Thrusters 60/45

T2B

9.21.18 Competitor (AMRAP – Reps)

AMRAP 5:

15-12-9

Power Snatches 75/55

GHD Situps

rest 5 minutes

AMRAP 5:

15-12-9

Thrusters 75/55

Ring Muscle-Ups

Cash Out

10 Minute Row @80% HR or 7 RPE