Jerk and Burp
CrossFit Texarkana – CrossFit
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
