Barbell 6/2/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Clean and Jerk (1 rep at a time build to 70%)

Clean + Hang Clean + Front Squat (5 sets of 1 building)

Metcon (AMRAP – Rounds and Reps)

9 Min Amrap

10 box jumps

5 bar muscle ups

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

060217

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

50m High knees

50m Butt kicks

100m Jog

Skill Work

Double-Unders

Practice Double unders

Metcon

Sabanabish (Time)

For Time

1000m row

1 mile run

50 Cal Airdyne

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

Fri6/02/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Metcon

Death by Swings (AMRAP – Reps)

EMOM

Death by SWINGS

Starting minute 1 with 2 swings, add 2 more swings every minute on the minute until you can complete all required reps within that minute.

Cool Down

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 arm circles (vertical, horizontal, each backward, forward)