Blog Post

Jerk and Burp

CrossFit Texarkana – CrossFit

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CrossFit Warm Up #1 (No Measure)

High Knees

Butt Kicks

Carioca

Spider man Crawl

Soldier Kick

2 rounds rounds

5 hang clean

5 front squat

(empty bar)

Back Squat (5,5,3,5,3,1)

5@40%, 5@50% 3@60% 5@75% 3@85% 1+@95%

Jerk and Burp (Time)

4 rounds for time:

5 clean and jerks 135/95

12 burpees

RX+155/110

Cash Out

5×10 meters

5×20 meters

sprinting work on starts

rest as needed

Comp extra work 4-18-16 snatch (Weight)

1 hang snatch+1 OH squat+ 1 snatch

build to a heavy complex in 5-7 sets