Barbell class

CrossFit Texarkana – Border City Barbell Club

Barbell class 09/28/19

0:00-12:00 Fun new warm up
12:00-16:00 Additional mobilization and prep time.
focus today is on the feet! Take off and landing.
With barbell
4 x: 1 hang power snatch + 1 pressing snatch balance
4x : 1 hang power snatch + 1 heaving snatch balance
4x:1 hang power snatch + 1 ohs ( don’t move feet after pw snatch
Group 1
emom x3
snatch pull+ power snatch catching at parallel
Emom x 3
1 snatch full snatch catch at parallel ride down to bottom + 1 more ohs
Emom x 4 full snatch at 75%
Group 2
Set up
Pause above knee + snatch pull
Emom x3
Pause at knee + snatch pull + power snatch
Emom x 4
Power snatch+ pause at catch 3 seconds

Heavy cleans
work up to heavy power clean + 2 front squats ( working accurate foot position…. don’t reposition feet for FS

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