Barbell Class

CrossFit Texarkana – Border City Barbell Club

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General Warm Up

Wrist circles

Elbow circles

Seal swings

Over & backs

Freestyle bounce

Arm circles – forward and backward

Trunk rotations

Hip circles

Bow & bend

Knee circles

Leg swings

Squatting ankle stretch

Russian baby maker

Barbell Warm up

5 Snatch High pulls

5 Tall Snatch Muscle Snatch

5 BTN press, Snatch Grip

5 Press in Snatch Position(sotts press)

5 OHS

5 Drop Snatch

Snatch skill

5 rounds ( May increase weight)

1 Snatch Pull.

1 Tall Muscle Snatch.

1 Muscle Snatch into Squat.

Snatch EMOM

0:00-1:00 2 @60%

1:00-2:00. 2 @ 70 %

2:00-3:00. 2 @ 70 %

Snatch (every 2 min)

8 minutes to build to a heavy triple

(Free Time) Work on weakness

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