Mon9/25/17

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

Metcon (Weight)

40 total reps

20/20 (alternate each rep, left to right)

swing squat into

single bell swing into

snatch into

thruster into

overhead lunge

into kneeling windmill

Metcon (AMRAP – Reps)

8 min

100 swings

then max effort weighted lunges

24kg/16kg

Keep score of lunges and add total to 100 swings for your final score.

barbell 9/25/17

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)

9/25/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

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

10 Reps of Each

Dumbell Snatch Press Squat Complex (Weight)

Grab a Db. Perform 3 Snatches + 3 Presses + 3 Front Squats

Repeat on other side
10 Minutes to build to a max

Cha Cha Cha Renegade (AMRAP – Rounds and Reps)

AMRAP 15:

21/15/9

DL 225/155

T2B

*THEN*

ME Wall balls 20/14

**Score complete rounds from amrap and reps from ub wallballs

Cha Cha Cha BattleCry (AMRAP – Rounds and Reps)

AMRAP 15:

21/15/9

DL 155/95

Sit ups

*THEN*

ME Wall balls 16/10

**Score complete rounds from the amrap and reps from the Ub wallballs**

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