1.11.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Burgener Warmup incorporating the lower body positions.

3-Position Snatch (Weight)

Every 2:00 x 8 Sets

R1-2: 60%

R3-4: 65%

R5-6: 68%

R7: 72%

R8: 75%

Pause Split Jerk (Weight)

Every 2:00 x 6 Sets:

Split Jerk w/0:05 Pause in the Dip.

All Sets @ 65-75% 1RM Split Jerk.

Front Squat (Weight)

In 3 attempts find an 8RM Front Squat.

First working set should be 45-55% of 1RM.

Derecho (AMRAP – Rounds and Reps)

With a partner (You Go I Go):

7:00 AMRAP

10/7 Calorie Bike

6 DB Snatch w/0:01 Pause (50/35)

Rest 3:00

7:00 AMRAP

15/11 Calorie Row

8 Lateral Burpee Over DB

Rest 3:00

7:00 AMRAP

100m Sprint

10 DB Goblet Squats (50/35)

Rx+ 70/50 DB

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