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Border City Barbell

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Border City at 9am and OPEN GYM at 10:15am

CrossFit Texarkana – Border City Barbell Club

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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

SATURDAY BORDER CITY (Add total and note each lift)

accuracy

Snatch- work to a heavy single, once you have 3 misses you are done.

Clean and jerk- work to a heavy single, once you miss 3 times you are done

*does not necessarily mean you should get a PR, mainly working on accuracy and having no misses at lower weights

*take at least 2 minute rest between attempts

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