CrossFit Texarkana – CrossFit
Warmup (No Measure)
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)
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.
Rx+ 30/24, 53/35