Barbell

CrossFit Texarkana – Border City Barbell Club

Warm-up

3:00 Bike (1:00 Easy/Mod/Hard))

3 Sets:

Junkyard Dog x 5 Reps

Bent Over I-Y-T’s x 7 Reps

Snatch Balance

3-3-3-2-2-1-1 (Building in Weight)

Start @ 60% 1RM Snatch

3 Kneeling Box Jumps After Each Set (Add Height)

Tempo Front Squats

5 Sets x 2 Reps @ 52X1

All Sets @ 70% 1RM Front Squat

3 Roll to Candlesticks After Each Set

Accessory Work

3 Sets:

DB Russian Step-Ups x 8 Per Leg

RDL’s x 5 HEAVY

Glute Bridge DB Floor Press x 10

Posted in WOD