Tuesday 6/29/21

CrossFit Texarkana – CrossFit

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Warm-up

3 Min foam roll.

(Get a barbell and a jump rope)

20 Jumping Jacks

6 Alt Samson Lunges

6 Oil pumpers

6 Alt side lunges

:30 sec calf stretch each side

20 Front to back and side to side line hops

20 SU or DU

With Barbell

:30 sec vertical barbell shoulder opener

5 RDL

5 Hang cleans

5 Strict press

5 Elbow rotations

5 Back squats

Clean Complex (1,1,1,1)

4 Rounds Build in Weight to moderately heavy weight 80-85% of what you think would be your max.

Work on form and speed.

1 Round =Clean Pull+ Hang Power Clean+ Power Clean

WOD PRIMER

3 min DU warm up

Metcon (AMRAP – Reps)

Tuesday’s Gone
10 Alternating rounds

:50 on :10 off

Max DU

Max Power Clean 135/95

Cash Out

Stretch and roll out legs

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