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Jay-Z


CrossFit Texarkana – CrossFit

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11-9-15 (No Measure)

Lot Trips

3 rounds

6 KB deadilft

6 front squat (pause in bottom)

20 jumping jacks

Texas Method Week 4 Day 1

1×5 @ 40%

1×3 @ 60%

1×2 @ 80%

5×5 add 5 pounds from last Monday

Jay-Z (AMRAP – Rounds and Reps)

RX+ – 8:00 AMRAP

10 Partner Deadlifts

50 Double Unders each, simultaneously

The dl will begin at 275# and 20# will be added each round – 275#, 295#, 315#…etc. We will use a 45# bar and, of the original 275#, 135# will be loaded on the male side and 95# will be loaded on the female side. A 10# plate will be added to each side to advance to the next round. We will allow you to chose which side will be the male and which side will be the female. Both partners will perform 50 double unders at the same time (not synchronized), before returning to the bar for the next set of dl.

RX – 8:00 min AMRAP

10 Partner Deadlifts

50 Double Unders/150 Singles (you chose) each, simultaneously

The dl will begin at 160# and 20# will be added each round – 160#, 180#, 200#…etc. We will use a 45# bar and, of the original 160#, 70# will be loaded on the male side and 45# will be loaded on the female side. A 10# plate will be added to each side to advance to the next round. We will allow you to chose which side will be the male and which side will be the female. Both partners will perform 50 double unders/150singles at the same time (not synchronized), before returning to the bar for the next set of dl.

We may have to go in 2 heats

Competitor extra work 11-9 (No Measure)

5 rounds

heavy prowler push(pick load)down and back

7 strict T2B

15 GHD hip extension

no time component

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