11.24.19

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Partner Warmup

2-4-6-8-10

Calorie Row

60′ KB Front Rack/Suitcase Carry (30R30L)

10 Lateral Plate Jump Overs

Partner A does 2 Cals, 60′ & 10 Jumps, then Partner B does 2 Cals, 60′ & 10 Jumps, then 4,60′ & 10, & so forth. Only one partner works at a time.

Pullup Strength (No Measure)

4 Sets:

Accumulate 0:30 in a chin over bar hold (underhand grip)

8 Barbell Rollouts after each set

Jerk Accessory Exercises (4 Rounds for weight)

Every 4:00 for 20:00

R1 – Find a 3RM Tall Jerk (Flat Footed, Bar at Forehead)

R2 – Find a 2RM Tall Jerk (On Toes, Bar at Forehead)

R3 – Find a 1RM Tall Jerk (Flat Footed, Bar on Shoulders)

R4 – Find a 1RM Jerk Balance

Pandora’s Box (Time)

Teams of 3

300 Box Jumps (24/20)

Alternate Every 10 Reps

One partner works, another partner rests, and the other partner holds a standing double KB Front Rack (35/26). The partner coming off the box will rest, the partner coming off the front rack hold will start their next set of box jumps, & the partner who’s resting will rotate into the front rack hold.

Every 6:00 starting on the 0:00

30 Double KB Hang Squat Cleans (Alternate Every 5 Reps). One partner works while the other two partners rest. Upon completion resume the box jumps.

36:00 Cap

Rx+ 30/24, 53/35

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