Barbell Class

CrossFit Texarkana – Border City Barbell Club

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Warmup (No Measure)

Catalyst Athletics Warmup

Hip Halo Plyometric Protocol

Snatch Work (No Measure)

Scarecrow Power Snatch

3 Sets of 5 (Empty BB Only)

Rest 1-1:30 in between sets.

Work on speed of the transition.

Tall Squat Snatch

3 Sets of 3 (Building to 50% of 1RM Snatch)

Rest 1:00 in between sets.

High Hang Squat Snatch

3(3) @ 60%

2(3) @ 65%

3(1) @ 70%

Rest 1-2:00 in between sets.

Clean & Jerk Work (No Measure)

Squat Clean & Split Jerk

3(2) @ 70%

2(2) @ 80%

3(1) @ 90%

Drop the bar and reset between each rep within a set. No T&G’s!!!

Core/Accessory Work (No Measure)

3 Sets:

DxKB Front Rack High Marches x 1:00 (Moderate to Heavy Weight)

15 GHD Hip/Back Extrnsions

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