Mon6/5/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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)

Skill Work

Metcon (AMRAP – Reps)

10 minutes to complete as many Pull ups as possible.

RX= kipping or strict

RX+= weighted

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)

Repeat snatches and swings in REVERSE order (end w/ the 2 snatches)

RX= 24kg/16kg
log weight used

Cool Down

060517

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

250m row

10 push ups

10 ring rows

Skill Work

Snatch (3×5 at 70%)

Metcon

Pocoyo (AMRAP – Rounds)

15 min EMOM

6 Thrusters

6 C2B Pull ups

Rx 95/65

Rx+ 135/95 Ring MU

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

barbell 6/5/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 1 of 4

This is a short meso cycle leading up to the Pralium on July 1st and 2nd for those competing.

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

5 Club Swings + 5 Club Swings + 5 Club Swipes on each hand

1 min Barbell Ankle Stretch

6 alternating side lunge stretch

Snatch (3×1@80%)

Snatch Duck Walk (3×1 rep. Get comfy at the bottom)

Overhead Squat the Bar into the bottom position. 3 Steps Forward and 3 steps backward = 1 rep

Metcon (Weight)

3 rounds not for time

12 strict hanging leg raises

20 walking mace lunges

20 curl bar standing curls

20 alternating supine dumbell tricep extensions