Blog Post

Throw and Clean

CrossFit Texarkana – CrossFit

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4-4-16 (No Measure)

Lot trips

Spider man crawl

10 air squats

samson stretch

10 burpees

gymnastics bear crawl

10 side to side lunge(5 each side)

high knees x2

butt kicks x 2

carioca

Back Squat (5@40%, 5@50%, 3@60%, 5@65% 5@75% 5@85% )

base these numbers off of 90% of 1RM

Throw and clean (Time)

3 rounds for time:

20 Wall Ball 20/14

10 power cleans 115/75

RX+155/105 power cleans

12min time CAP

Cash Out

50 banded tricep extensions

50 banded curls

Extra Comp Work(c&j 4-4-16) (1 P.C. +1 hang Cluster+ 1 split jerk)

7×1 power clean+1 hang squat clean thuster + 1 split jerk

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