Blog Post

7.8.19

CrossFit Texarkana – CrossFit

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Warm-up Row (No Measure)

Discuss Row Technique

EMOMX5

5-Pull Start + 5 Paced Pulls

10 minutes of pacing s/m

Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Samson Lunges

6 Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Plate Presses

30 second Bike

5 Hang Muscle Cleans

5 Front Squats

Clean (Build to a heavy single squat clean)

1 rep EMOMX7

Min 1&2: 55%

Min 3&4: 65%

Min 5, 6, &7: 75%

Followed by 7 minutes to find a heavy single.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Elizabeth Scaled (Time)

21-15-9

Squat Cleans 75/55

Burpees

Rx+ 95/65