Thur 8/3/17

CrossFit BattleCry – CrossFit

Announcement

We will be working on some projects around the box this weekend starting at 2pm on Saturday. Anyone who is willing to help will be greatly appreciated. We will be building a kids room, a front counter, kitchen counter, dumbbell rack and some other things.

Contact Coach Ricky for more info @ 321 304 7283


PVC Warmup (No Measure)

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

10 Reps of Each

3 Position Clean + 1 Jerk every 90 seconds x7 (7×1 building if desired)

Perform a 3 Pos. Clean + 1 Jerk every 90 sec

high hang, top of knee and floor

All full Squat

Modify to Power Clean with no squat if desired
Remember that you can always modify this skill work with a dumbbell variation. Make the program work for you!

Metcon

Choose the version of the wod that suits you best.

Punky Brewster (Renegade) (Time)

20/15/10

T2B

Target Burpees (6″)

Alt DB snatch 70/50

Punky Brewster (BattleCry) (Time)

20/15/10

Situps

Pushups

Alt DB snatch 30/20

Rx+ Knee Raises, Burpees, 50/30

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

Thu8/3/17

CrossFit BattleCry – Kettlebell Club

Announcement

HAPPY 2 YEARS OF BATTLECRY KETTLEBELL! Thank you to everyone that has supported this class and shared their goals and triumphs with me. It has been an honor working with each and every one of you.

We will be working on some projects around the box this weekend starting at 2pm on Saturday. Anyone who is willing to help will be greatly appreciated. We will be building a kids room, a front counter, kitchen counter, dumbbell rack and some other things.

Contact Coach Ricky for more info @ 321 304 7283


Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Metcon

Girya (Time)

30 min cap

200m run

50 jump squats

100 left arm Snatches

100 Russian swings

100 right arm snatches

50 jump squats

200m run

RX snatches @24kg/16kg, swings 28kg/20kg

Cool Down

Coach guided cool down as a classs