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Ellen XVII

CrossFit Texarkana – CrossFit

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7-23-15 (No Measure)

6 min running clock

250 meter row

5 muscle snatch

5 behind the neck push press

5 OH squats

*empty barbell

Snatch Deadlift Week 1

4 sets of 4 reps

4@ 60%

4 @ 65%

4@ 70%

4@ 75%

* working on strengthening the first pull of the snatch

**work off of snatch max or push press max


7 min to mobilize and set up for WOD

coaches choice

Ellen XVII (Time)

Happy Birthday to Ellen Andrews

this WOD was requested and written for you

7 rounds for time

2 Clean and jerks 115/75

3 Power snatches 115/75

1 OH squat 115/75

7 KB swings 70/53

*the numbers represent her birthday and age!!!

RX+ 155/105 in place of the 115/75

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