Barbell Class


Border City Barbell 9-10am
Saturday Community WOD 10:15am
Everyone welcome! Bring a friend!

CrossFit Texarkana – Border City Barbell Club

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Warmup (No Measure)

3 Rounds:

1:00 Athlete’s Choice of Cardio

120′ Lat Activation Walk

(KB Suitcase Carry in one hand/5# Plate held at 90° in the other hand)(60’+60′)


10 PVC Hip Hinges per side w/timed breathing and core bracing.


1:00 KB Goblet Squat Hold w/Side to Side Ankle Stretch

Snatch Work (No Measure)

Snatch Grip Upright Rows

5 Sets of 3 EMOM

Then Add Weight…

Snatch Shrugs

5 Sets of 3 EMOM

Heavy But Perfect on all lifts!

Clean & Jerk Work (No Measure)

Every 2:00 For 12:00 (6 Sets)

Slow Tall Clean (Power or Full) + 2 Pressing Push Jerks

You may build in weight but stay light! This is about positional work, not a heavy stimulus!

Accessory Work (No Measure)

Accumulate 3:00 in a Banded Glute March (Holding a Medball)

We may have to share equipment & space with this one.

Posted in WOD