12.26.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2 Rounds:

10/7 Calorie Row

3-5 Strict Pullups/Ring Rows

10/7 Calorie Row

5-7 Banded Strict Pushups

10/7 Calorie Row

7-9 Banded Air Squats

Row should take 0:30-45

Burgener Warmup (With Cues)

Snatch Work (No Measure)

Snatch Pops

5 Sets of 2 EMOM (Light Weight)

Halting Snatch Deadlift

5 Sets of 6 Every 2:00 @ 95%

Clean & Jerk Work (No Measure)

Hang Clean High Pull

5 Sets of 4 Every 2:00 @ 80%

Jerk Drives (From Rack)

7 Sets of 3 Every 1:30 @ 97-102%

Hot-N-Ready (AMRAP – Reps)

Teams of 2

5 Rounds For Reps

2:00 Max SxDB Power Snatches (50/35)

2:00 Max Front Squats (115/85)

2:00 Max Calorie Bike

One partner works while the other rests. Switch out as desired.

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