barbell 9/1/17

CrossFit BattleCry – Barbell Club


BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Snatch (1@70,75,80,85%)

Clean and Jerk (1@70,75,80,85%)

Back Squat (3×10 building)

DB/KB Row (3×12 on each side)

fri 9/1/17

CrossFit BattleCry – CrossFit


The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
10 minutes time cap

Bench Press (5×8 building)

Bent Over Row (5×8 Building)

Sepia (Renegade) (Time)

4RFT:

4 Pwr clean185/125

6 MU

10 T2B

18 min time cap

Sepia (BattleCry) (Time)

5RFT:

4 Hang Pwr clean 115/85

6 Pullups

10 Situps

18 min time cap

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