CrossFit Texarkana – Border City Barbell Club
Row .30 on .30 off 5 rounds. Increasing in intensity.
Barbell Warm up
5-7 reps of the following:
Snatch grip RDL
Snatch grip behind the neck push press
Snatch drops( working lower)
10 hang power snatch+OHS
Snatch Complex #1
Snatch set up.
Pause snatch at knee (2 count) Catch above parallel. 4×3 (keep light)
Snatch Complex #2
Hang Snatch (mid thigh) into full or power snatch 4X3
(may add weight after each set )
Clean and Jerk
Clean Set up.
Clean pull + hang full or power clean 4X3
(may add weight after each set.)