Mon9/18/17

CrossFit BattleCry – Kettlebell Club

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

Swing & squat (10 sets each arm)

One hand swing squat into

One hand swing into

Open palm clean catch

Metcon (AMRAP – Rounds and Reps)

4RFT

50m sled push

50 kb swings

50 dubs

Cool Down

3x 10 sec hanging spinal decompression

Shoulder and neck roll out

Leg and forearm smash

Wall decompression

barbell 9/18/17

CrossFit BattleCry – Barbell Club

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

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch (Build to today’s max)

Snatch Push Press (5×3 building)

Front Squat (5-4-3-2-1-1)

Metcon (Weight)

4Rounds Not For Time

5 Dbl Db Push Press (Heavy)

6 KB Row on each arm

20 Russian KB Swings

15 Dips (Any style)
Make note of your loads. Add them up plus your BW and use the sum as your score

mon 9/18/17

CrossFit BattleCry – CrossFit

PVC Warmup (No Measure)

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

10 Reps of Each

Front Squat (1 rep @ 100%)

Colones (Renegade) (AMRAP – Rounds and Reps)

22 min amrap

4 Pwr Cleans 185/135

8 HSPU

100 M Run

Colones (BattleCry) (AMRAP – Rounds and Reps)

22 min amrap

4 KB Cleans 70/53

8 HRPU

100 M Run

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