Stroker Ace

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

300-200-100m Row

12 Grasshoppers (6R6L)

10 Ankle Pulls (5R5L)(Standing in Place)

8 KB Taters (Moderate Weight)

https://m.youtube.com/watch?v=D6e2gif_nMY

Barbell Warmup (No Measure)

5 Tall Clean High Pulls

5 Scarecrow Cleans

https://m.youtube.com/watch?v=TaMw0ZyE38Y

5 Tall Muscle Cleans

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

Clean Work (Weight)

Every 1:15 For 5:00 (4 Sets)

3-Position Power Clean

(Hips, Knees, Floor)

1-1-1-1 Building to 60% 1RM Clean

-Then-

EMOM For 3:00

Squat Clean w/0:03 Pause at the Knee

1-1-1 @ 70/75/80%

Stroker Ace (Time)

For Time:

1500m Row

6 KB Goblet Squats EMOM (53/35)

The last EMOM happens on the 10th minute. If youre still on the rower at that time, do the EMOM then stay on the rower until youre finished.

Rx+ 1800m Row, 4 Goblet Squats EMOM 70/53 KB

After Party (Time Permitting) (No Measure)

3 Rounds NFT:

1-3 Rope Climbs

0:15 L-Sit (Parallettes or Boxes)

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