Barbell Class

CrossFit Texarkana – Border City Barbell Club

Warm up:
2 min heavy jump rope

slam ball warm up


WIth PVC and barbell
10 pass throughs
10 windmils
Burgener skill transfer

With Barbell
10 rds
1 hang power snatch

1 hang snatch (power or full) from pocket position start at 50-60% building
4,3,3,2,1,1 rest as needed between sets

Jerk drills
Split Jerk BTN( with just bar)
3 second hold(recovery)

Clean and Jerk
start at 50-60% of C&J max building
1 clean (full or power) + 1 power jerk, one Split jerk

3,3,2,1,1 (rest as needed between sets)

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