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

EMOM X 5
Tempo Hang Power Snatch ( catch just above parallel) 2 second hold into squat.
0:00-1:00 50%
1:00-2:00 60 %
2:00-3:00 65%
3:00-4:00 60%
4:00-5:00 65%
3 min Rest
EMOMx5
Pause Snatch
Full Snatch, but pause 2 full seconds below the knee
0:00-1:00 70%
1:00-2:00 75%
2:00-3:00 70%
3:00-4:00 75%
4:00-5:00 80%
Rest 3 Min.
5 min to find a double
You may briefly reset.

Clean and Jerk
EMOM X 4 @70%
1 Clean pull
1 Hang Clean
1 Clean and Jerk
Rest 2 min
EMOM X 4 @80%
1 Hang Clean
1 Clean and Jerk

View Public Whiteboard

Posted in WOD