061417

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 Push ups

15 T2b

20 Kb swings

Skill Work

2k Row (Time)

Max Effort 2k Row

Metcon

Gozalandia (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring dips

7 Box Jumps

7 Kb Snatch

Rx 24/20 53/44

Rx+ 30/24 62/53

Cool Down

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

barbell 6/14/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 2 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 (2×1@80%)

Thruster (5×5 building- go hard)

T T (Time)

50 Cal Airdyne

100 F. Squats @95/55

200 Dubs