CrossFit Texarkana – Border City Barbell Club
Warm up
Row 2 min
Group warm up
Snatch skill
Hang Power Snatch (just above knee) + OHS pause 3 seconds 3×3
Muscle Snatch+ OHS 3×3 building.
Snatch Complex #1
EMOMX3
0-1m 2 @ 60%
1-2m 2 @ 70 %
2-3m 1 @ 80%
Rest 2 min
EMOMx3
0-1m 1@ 70%
1-2m 1@ 80%
2-3m 1@ 90%
Snatch Complex #2
Floating Snatch+ Snatch Pull
3@80% 2@ 90@ 1@ 100% 1@1105% 1@105%