CrossFit Texarkana – Border City Barbell Club
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