Barbell Class

Announcements

Spartan Training tomorrow at Grim Stadium 2pm!!! That’s the THS football field in case anyone wasn’t sure. Even if you’re not participating in the race you’re more than welcome to come! Everyone should budget about an hour to complete the workout, so bring your A-game! Just as a disclaimer equipment will be limited and on a first come first serve basis but I can guarantee you we will make it available to everyone in some way. Let’s have some fun guys!

CrossFit Texarkana – Border City Barbell Club

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Warmup (No Measure)

400m Jog

3 Rounds

10 Tempo Air Squats (3330)

10 Air Squats @ Regular Speed

10 Drop Squats

Then…

3 Rounds w/Empty BB

5 Snatch Style Deads (Slow)

5 High Hang Power Snatches

5 Overhead Squats

5 High Hang Squat Snatches

Snatch Work (No Measure)

E2MOM For 16:00 (8 Sets)

Snatch Lift-Off to Mid-Thigh

Hold 0:05

Mid-Hang Power Snatch

Build to a moderate complex.

Clean Work (No Measure)

E2MOM For 16:00

Clean Lift-Off to Top of the Knees

Pause 0:05

Hang Power Clean

Build to a moderate complex.

Jerk Work (No Measure)

6 Sets:

Pause Jerk Dip

Hold 0:05 & Recover

Push Jerk

Build to a moderate complex.

In between sets perform…

1 Turkish Getup Per Side

(Don’t go any heavier than you can maintain form and hit the positions both coming up & down).

Posted in WOD