barbell 9/06/17

CrossFit BattleCry – Barbell Club


Announcement

week 9 of 14

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch Imitation Complex

3 sets at 50%BW or 50% of 1 RM

Whichever is less

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS

3 Position Snatch Every 90 Secondsx7 (@60-80%)

Perform a 3 Position Snatch Complex every 90 seconds for 7 rounds.

High Hang+Top of Knee+Floor

All Full Squat

Modify to Power Snatch with no Squat if desired

Good Mornings (3×12 with perfect form)

Keep your back flat and head nuetral throughout the movement. Do not lock out your knees. Keep a soft bend and hinge at the hips

Metcon (Time)

5 Rounds For Time

10 OHS @50% of Snatch 1RM

20 Pullups

9/6/17

CrossFit BattleCry – CrossFit


Announcement

Go to www.RiseoftheRenegades.com and check out the wods for this upcoming event. Registration is now open

Run warm up (No Measure)

2 Rounds

200 M Light Jog

Sumo Squat Stretch (Rock side to side)

Standing Forward Fold Stretch (Shift your hips around, Reach across R to L and L to R)

5 Hand Walk Outs

Cobra to Downward Dog 3x

800m Run (Time)

Max Effort 800m Run

Foxtail (Renegade) (Time)

3RFT: 0:60 work, 0:30 rest

**Athlete may only work in 0:60 increments**

20 WB 20/14 (10’/10′ target)

20 T2B

20 Box Jumps 24/20

20 min cap

Foxtail (Battlecry) (Time)

**Athlete may only work in 0:60 increments**

20 WB 16/10

20 sit ups

20 Step Ups 24/20

20 min cap

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side