5/10/17

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Push ups

20 Pull ups

20 Air Squats

Skill Work

Pausing Back Squat (5×2)

Metcon

Power Hour (Time)

5 Rounds for time

9 Power cleans

6 Power Jerk

3 Power Snatch

15 min CAP

Rx 135/95

Rx+ 165/115

Cool Down

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Barbell 5/10/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Deload Week. Go light and easy on movements. Feel free to modify and work on accessories and mobility exercises that suit your needs.

Core Basics (No Measure)

5 Rounds

20 Weighted Hollow Rocks

20 Weighted Russian Twists

20 Twisting Knees To Elbows on Slings

20 Banded Anti Rotations(10/10)

Clean and Jerk (8×1@60)

Focus on perfect form and technique

Carnival (AMRAP – Rounds and Reps)

18 Min EMOM

6 Power Cleans

6 Push Press

6 Thrusters

Rx+95/65

Rx 65/35

Sx 35/15

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side