barbell 5/24/17

CrossFit BattleCry – Barbell Club

Back Squat (3×10 building)

warm up 5 (No Measure)

Wrist mobility stretches

Prone Twists & Pec Stretch

Downward dog to Child”s pose to Cobra to Push ups into side plank

Lunge and Reach to hamstring stretch

Sumo Squats to Hamstring stretch

2x50m side shuffle

Clean and Jerk (2@65,2@70,2@75%)

Metcon (Time)

4 Rounds For Time

10 HSPU

10 T2B

50m walking lunge

052417

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

then

2 rounds

5 Kb windmill

10 Goblet squats

10 Kb overhead squat

Skill Work

Push Press (10×5 Building)

Metcon

Clean Snatch (Time)

For time:

1 Clean

10 Snatch

2 Clean

9 Snatch

3 Clean

8 Snatch

4 Clean

7 Snatch

5 Clean

6 Snatch

6 Clean

5 Snatch

7 Clean

4 Snatch

8 Clean

3 Snatch

9 Clean

2 Snatch

10 Clean

1 Snatch

Rx 115/80

Rx+ 135/95

12 min Cap

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch