Barbell Class

CrossFit Texarkana – Border City Barbell Club

Barbell class 09/121
5 Row 30s on 30s off
Increasing intensity
* Dynamic Warm Up
* With pvc
* Pass throughs
* Walking quad pulls
* Lateral lunges
* Spider-Man reach
* Lunge and reach
* Walkouts
* Walking Leg swings
* High knees
* Lateral high
* With pvc burgener
* Additional mobilization
* High hang muscle snatch x3( focus full hip ext continue pulling)
* Muscle snatch from mid shin x3 (focus on contacting hip and full hip ext. continue pulling
* With weight. (Light)Muscle snatch/snatch balance x 5 working lower.
* EMOM x 5
* Hang power snatch(from one inch above knee)+ OHS adding weight.
* EMOM X 5 full snatch 75% of max
* Rest 2 min
* EMOM 5 full snatch at 80% of max

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