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Border City Barbell 5-23-15

Announcements

We will have only one class tomorrow. Memorial day we will do “Murph”

CrossFit Texarkana – Border City Barbell Club

View Public Whiteboard

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

border city 5-23-15

build up to 3 rep max

start from hang full snatch with 3 second pause+ 2 full snatch from the floor

split jerk from rack

3-3-2-2-1-1-1

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