CrossFit Texarkana – Border City Barbell Club
Saturday Barbell class (No Measure)
2 min row 10 easy pulls 10 hard pulls, building intensity.
Group warm up.
Barbell warm up.
3 Hang muscle snatch 1 ince above knee. + OHS
3 Hang power snatch 1 inch above knee + OHS
3 Pressing snatch balance
3 Heaving snatch balance
3 Drop snatch balance
Barbell class 10/6/18
10 mn to build to a heavy; 1 snatch pull,1 muscle snatch, 1 hang snatch .
4X3 with that weight
Snatch balnce from rack: 4,3,3,2,2,1. Last one should be at least 90% of squat snatch
Clean and Jerk.
Jerk drills from Rack from behind the neck Jerk balance.
4X3 stay below 75% of jerk max.
Build up to a heavy clean and Jerk; then EMONX 7with 90%.