Barbell class

CrossFit Texarkana – Border City Barbell Club

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Warm-up

2 minute row

w/kettle bell 2 rounds

5 KB single arm deadlifts

5 goblet squats 3 second hold at the bottom

5 KB swings

5 KB single arm snatch pulls (5 each side )

5 KB snatches with OHS (5 each side)

2 TGU each side

5 min individual specific mobilization

Barbell Warm up

WIth PVC

10 pass thoughs

5 BTN push press with a snach grip

5 BTN push jerks with snatch grip

3 OHS

3 pressing snatch balance

Burgener warmup.

snatch complex #1

WIth Barbell:

EMOM X 5

Tall snatch with 2 second hold at bottom( add weight optional)

Rest 2 min

EMOM X 5

Hang snatch from above knee+ Full snatch (add wieght optional)

Rest 2 min

EMOM X 5

1 full snatch adding weight.

Clean and Jerk

EMOM X 10

1 clean and 2 jerks @ 70% of clean and Jerk max

alt between rounds 5 hip hinges with PVC

5 push jerks

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