Blog Post

The Crane technique

CrossFit Texarkana – CrossFit

View Public Whiteboard

6-11-15 (No Measure)

250m row

high knees

butt kicks

burpee broad jump

spiderman crawl

power skips for height

samson stretch

5-3-1 SUMO Deadlift week 2

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

The Crane technique (Distance)

3x max effort med ball throw from the knees 14/10

3x max effort vertical jump

1x 20 meter shuttle sled push for time

add total distance and reps together for an overall score

example:

14 foot medball throw

30 inch vertical jump

would equal 14’4″

sled push (Time)

20 meter shuttle

cash out

2x200m farmers carry 70/53

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