11.15.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Spiderman + Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Power Clean (Build to a heavy complex)

1 hang power clean + 1 power clean

This complex is designed to be completed without pausing on the ground or dropping the bar

Warm-up

Primer

1 Round

5 Hang Power Cleans

5 Push-ups

5 Deadlifts

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans 95/65

12 Push-ups

15 Deadlifts 95/65

Rx+ 135/95, strict pushups

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