CrossFit Texarkana – Border City Barbell Club
Warmup (No Measure)
3:00 Bike (Legs Only)
*Push down on the pedals with your knees.
Banded External Rotation w/0° Abduction x 30 Reps Per Arm
Banded Row/External Rotation/Overhead Press Complex x 15 Reps Per Arm
Hip Halo Activation
Snatch Work (No Measure)
Every 2:00 For 10:00 (5 Sets):
Snatch Lift Off w/0:02 Pause x 5 Reps
Go @ 85% of your best snatch.
Clean & Jerk Work (No Measure)
Every 1:30 for 12:00 (8 Sets):
Dynamic High Hang Power Clean x 2 Reps + 1 Dynamic Split Jerk
Go @ 60-65% of your best clean & jerk.
Accessory Work (No Measure)
5 Rounds For Quality:
Front Rack Reverse Lunges x 10 Reps (5R5L) @ 40% of your best front squat.
Jefferson Curl x 3-5 Reps (Lighter is Better Here)