Barbell 5/17/17

CrossFit BattleCry – Barbell Club

Weightlifting Accessory 1

3 Rounds

10 KB Around the worlds in each direction

5 KB Halos in each direction

5 KB Lateral Clean and Rotating Presses in each direction

Clean and Jerk (1@80,85,90,95%)

Rest as much as you need between. These lifts are important

Deadlift (3×1@90%)

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

Above and Beyond (Weight)

3 Sets

Both Sides Unbroken

3 KB Snatch + 2 KB Windmill + 1 OHS

Start with left on first set then start with right on second

051717

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

400m run

10 ring rows

20 lunges

10 super mans

5 Hand walk outs

Skill Work

Pausing Back Squat (5×2)

5-10 pounds heavier than last week

Metcon

Drim Tim Trio (AMRAP – Rounds and Reps)

5 min AMRAP

10 Wall balls

20 DU

5 min AMRAP

5 Deadlifts

10 Box jumps

5 min AMRAP

15 Push ups

10 Pull ups

Rx 20/16 275/185 24/20

Rx+ 30/20 315/215 30/24 c2b Pull ups

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch