barbell 9/08/17

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

Clean Imitation Complex

3 sets @ 50%BW or 50% Lift. Whichever is less

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

High-Hang Clean (1@60,65,70,75,80,85%)

Split Jerk (1@60,65,70,75,80,85%)

Push Press (3×6 with perfect form)

Keep your feet on the ground

Metcon (AMRAP – Reps)

3 Rounds Not For Time

25 Box Jumps 24/20

20 Dips

10 Deadlifts @60%

9/8/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

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

10 Reps of Each

Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

Double Trouble (Battlecry) (Time)

Dumbell “Isabel” 30 alternating Snatches for time 70/40

10 min CAP

***5 min recovery, and then-***

Little Annie: 50/40/30/20/10: singles, bsu

Double Trouble (Renegade) (Time)

“Isabel” 30 Snatches (Full or Pwr. Barbell starts from floor) for time 135/95

10 min CAP

***5 min recovery, and then-***

Annie: 50/40/30/20/10: dubs, bsu

cool down 4 (No Measure)

Standing torso rotations

Up and down arm swings

Knee rotations

Forward fold to reaching across L to R and R to L

Walk out into cobra

Childs Pose

Prone torso rotation on both sides

Supine torso rotation on both sides

Spinal rock