barbell 5/26/17

CrossFit BattleCry – Barbell Club

BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Snatch Opener

Snatch 2nd Lift

Snatch 3rd Lift

Clean & Jerk Opener

Clean & Jerk 2nd Lift

Clean & Jerk 3rd Lift

052617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

then

2 rounds:

50 Lunges

20 Pass thrus

1 min Hollow hold

Skill Work

10 min EMOM Cleans

10 min EMOM

3 Full cleans

*Hold at bottom of last clean as long as possible.

Metcon

Ratan Seth (Time)

3 RFT

15 Kb Cleans

10 Goblet squats

5 Kb Push Press

Rx 70/53

Rx+ 80/62

Cool Down

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

Fri5/26/17

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

Skill Work

Stone 2 Shoulder (8 sets of 1 s2sh on ea. side)

Metcon

Metcon (Weight)

2 rounds

10 dbl kb back squat

12 dbl kb lunges

14 dbl kb push press

16 dbl kb snatches

20 stone to shoulder

Log weight used

RX=Use YOUR your 2x moderate kb

To score, add up the total of ALL the weight used.

Cool Down

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold