CrossFit Texarkana – Border City Barbell Club
Warm-up
2 Minute Row: 10 easy pulls, 10 hard pulls. Increasing in intensity
Group Warmup
Then with Empty Barbell
1 Muscle Snatch + 1 Overhead Squat + 1 Pressing Snatch Balance + 1 Heaving Snatch Balance + 1 Drop Snatch Balance
Power Snatch (1 Snatch Pull + 1 Power Snatch + 1 OHS)
4 sets building in weight but keeping light to moderate load
Snatch (3,2,2,1)
Build in weight each set
Behind The Neck Jerk (4×3@<75%)
Jerk drills
Jerk balance
Clean and Jerk (3×1)
Build do a heavy C&J over 3 sets
Then EMOMX5 @ last weight