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7.14.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

50 Double Unders

3 rounds

*1 w/ PVC, 2 w/ barbell

4 Muscle Snatches

5 OHS

6 OverHead Lunges (3 ea leg)

7.14.16 (Time)

3 Rounds

10 Snatches 75/55

20 Box Jump Overs

Snatch Grip Deadlift (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3@90%)

Percentages are based off 110% of 1rm Snatch

This is intended to focus on position and first pull of the snatch. If form breaks, lighten the weight

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