Blog Post

4-14-2014

We are pleased to offer a new  class to CrossFit Texarkana’s schedule!  In April which coincides  with out 3 year anniversary, CF TXK was approved as Texarkana’s first USA weightlifting club. Border City Barbell will be offering classes to Members as well as non-members. This group focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.

We will meet three times a week for 1 hour. Programming is focused on the needs of the group, along with necessary modifications for individual athletes, and varies weekly. In each session athletes can expect to snatch or clean & jerk, perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.

For athletes interested in more focused and/or more frequent training on the Olympic lifts, our expert coaching staff will design a program suited to your specific needs and goals. 

Individuals with little or no prior experience with the Olympic lifts will be required to attend an Olympic Lifting introduction class. Please come join us! 

Warm Up (46 Double Unders)

then

1 ¼ Back Squat

4×3

then

 13 Min AMRAP:

Buy In : 100 Air Squats

30 Double Unders

7 T2B

12 Hand Release Push Ups

*On “Go,” perform 100 air squats then begin your rounds.

 Cash Out:

3 x 10 Hip Extensions

3×15 Russian Twists 25/15

750m Row

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