Barbell Class

CrossFit Texarkana – Border City Barbell Club

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Barbell Warm up

2 min row, 10 easy pulls ,10 hard pulls, progressively harder.

Group Warm up with PVC and Barbell.

Snatch skill

Go through 4X’s resting as needed after each round.

Mid hang snatch jumpX 2.

Mid hang snatch pull X 2.

Scarecrow Snatch X2

Tall SnatchX 2

Snatch Complex #1

Mid Hang Power Snatch+ Mid Hang Full Snatch.

3,3,2,2,2,1,1,1.

Example:

3 @ 95#

3 @115#

2@ 120#

2@125#

2 @130#

1@135#

1@140#

1@150#

Jerk from Rack

3,3,2,2,1,1,1. Find a heavy

Snatch Exercises.

Snatch Pull From A Riser

4×3 Work up to over 100% of Snatch Max

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