Barbell Class

CrossFit Texarkana – Border City Barbell Club

Warm Up
Row 30 on 30 off 5 rounds
Rd 1 damper on 2 30 spm
Rd 2 damper on 2 35 spm
Rd 3 damper on 4 30 spm
Rd 4 damper on 6 25 spm
Rd 5 damper on 10 20 spm

Foam Roll for 5 min

Group Warm up PVC and KettleBell

Snatch:
Work on set up and snatch pulls

EMOMx 6
Pause snatch pull + Hang Power snatch+ OHS

EMOM X6
1 snatch pull+1 Snatch

Clean and Jerk
Clean Set up
EMOMx 6
Pause clean pull + Hang Power clean + FS

EMOMx 6
1 Clean Pull + 1 Clean+ 1 Power jerk

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