Border City Barbell

CrossFit Texarkana – Border City Barbell Club

View Public Whiteboard

Warmup (No Measure)

3-5 Minute Foam Roll

Pigeon Stretch 0:30 Each Side

Couch Stretch 0:30 Each Side

5-Way Banded Shoulder Stretch 0:20 Each Position

20/15 Calorie Bike

1 Round w/Empty BB:

5 Snatch Style RDL’s

5 Snatch High Pulls

5 Muscle Snatch

5 Overhead Squat

5 Squat Snatch

Snatch Work (No Measure)

Snatch Deadlift + Hang Snatch High Pull + Squat Snatch

7 Sets of the complex every 2:00 @ 65-70% 1RM Snatch.

Clean & Jerk Work (No Measure)

3-Position Power Clean + 1 Front Squat + 1 Jerk Style Thruster

6 Sets of the complex every 2:30 @ 70-75% 1RM Clean & Jerk.

Accessory Work (No Measure)

BB Alternating Overhead Lunges

5 Sets of 5 Per Leg building to a moderate set.

Posted in WOD