Blog Post

Barbell

CrossFit Texarkana – Border City Barbell Club

Warm up:
Row 30 seconds on 30 seconds off 5 rds increasing intensity.

Group warm-up grab a slamball

View Public Whiteboard

Barbell Warm up

Burgner with PVC

Barbell warm up

Snatch Complex #1

EMOMx 8

Pause snatch pull (from above knee) + Hang Snatch from above knee.

Snatch EMOM

EMOM X 12

One perfect snatch @ 75% of 1 rm

Snatch Balance

Work up to a heavy

3,3,2,2,1,1

Jerk Drills

Jerk Balance from behind the neck

Tall Jerk

Jerk from Rack

Build to a heavy

3,3,2,2,1,1