052317

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Snatch grip High pulls

10 Muscle snatch

10 Overhead squat

Skill Work

10 min EMOM Snatch (10×3)

10 min Emom:

3 Full Snatch

*Hold the last one at the bottom of the squat as long as possible.

Metcon

Pigs Blanket (Time)

5 RFT

10 Alternating Db Snatch

20 Wall Balls

30 DU

10 min Cap

Rx 75/50 20/16

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch

Tue5/23/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Metcon

Snatch & Swing Delivery (Time)

25 min cap

2 snatch

10 swings

4 snatch

10 swings

6 snatch

10 swings

8 snatch

10 swings

10 snatch

10 swings

200m suitcase carry (switch hands at 100m)

RX= 24kg/16kg

Cool Down

thread the needle

hanging decompression 20 sec hold x2

seated side bend

sumo squat and forward reach