Blog Post

10.20.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

For 7mins

10 Wallballs

15 Box Jumps (try not to step up. Focus on power in hips)

200m Row

Deadlift (5@55%, 5@62.5%, 3×10@67.5%)

Percentages based off 90% of 1RM

10.20.16 (Time)

3 Rds

9 Snatches 95/65

15 Lateral Bar Over Burpees

Rx+ 135/95
Power Snatch or Squat Snatch is allowed

15min Cap

Clean Pull (4×1)

Extra Comp Work

4×1 Power Cleans 80-90% of PC Max

4×1 Clean Pulls95-100% of Clean Max

4×1 Clean Deadlifts 110-120% of Clean Max

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