barbell 6/9/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch (build to 2 reps at 85%)

Clean and Jerk (build to 2 reps @85%)

Metcon (Weight)

3 Rds not for time

10 alternating db snatch@50

250m row

20 HSPU

Fri6/9/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

KB Overhead Squat (3 Rounds for weight)

3×3 single arm KB OH squat

(each arm)

Skill evaluation & review (No Measure)

All skills will be reviewed and evaluated to ensure integrity of the movement throughout the workout.

Metcon

Megan (Time)

21-15-9 for time

Burpees

Swings

dubs

RX= 24kg/16kg + dubs

Cool Down

200m walk

wide legged seated forward fold

1 min spinal twist ea. side

1 min spinal twist and shoulder stretch ea.side

wall decompression

060917

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

1 min Plank

1 min Hollow hold

1 min Side plank each side

Metcon

Bjorn (Weight)

NFT

*Break up as necessary

50 Atlas stone to shoulder

1 mile Farmers Carry

400m Yoke carry

50 Bench Press

*Score is total amount of weight of the equipment used.

Cool Down

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side