Barbell class

CrossFit Texarkana – Border City Barbell Club

3 min Row
1min 60%
1min 70%
1min 80%

Group warm up
Core activation/breathing
30 sec plank
30sec hollow body
10 Crocodile breaths

Barbell Warm up
10 alt single leg RDL.
5 muscle snatch.
5 front squats. sec hold at bottom.
5 overhead press 2 sec hold at bottom
5 Good morning’s into back squat
into 3 bear complex’s

10 min with barbell or pvc add weight.
1 high hang power snatch
1 OHS
1 snatch balance.

10 min start with weight from above, adding weight

1 Power snatch + OHS (work on not repositioning feet after snatch.

power jerk from rack
build to a heavy double.

clean deadlift
4 @ 80%
3@90%
3@ 100%
3(2%110)

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