060717

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200m run

20 Air squats

10 Burpees

5 Muscle snatch

Skill Work

Pausing Back Squat (Build to 2 rep max)

Metcon

Barbara Streisand (AMRAP – Reps)

7 min AMRAP

5 Squat cleans

5 Burpees over bar

then:

1 min max rep Hang power snatch

Rx 115/80

Rx+ 135/95

*Score will be total number of reps for entire WOD

Cool Down

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch

barbell 6/7/17

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

Clean and Jerk (3×1@80%)

Thruster (5×5 building- go hard)

T T (Time)

50 Cal Airdyne

100 F. Squats @95/55

200 Dubs