Barbell Saturday

CrossFit Texarkana – Border City Barbell Club

Warm up
5rd row 30s on 30s off increasing intensity.

90/90 breathing
Side lying shoulder rotation.
Glute bridge
Side lying T-spine rotation.
Birddog
Quadruped T-spine rotation
Half kneeling lunges
Half kneeling KB press
Goblet squats.
Group Barbell warm up.

Focus today
Set up and first pull.
10 min of drills

8 min EMOM
1 snatch pull (2 count pause above knee)
1 hang power snatch from above knee.
1 power snatch
rest 2 min

8 min EMOM
1 hang squat snatch from above knee(building in weight)

Clean
Focus set up and first pull.
8 min EMOM
1 clean pull (2 count pause above knee)
1 hang power clean from above knee.
1 power clean
rest 2 min

8 min EMOM
1 hang squat clean from above knee(building in weight)

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