Barbell 10/11/17

CrossFit BattleCry – Barbell Club


PVC Warmup (No Measure)

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

10 Reps of Each

Clean (3×2@85%)

Stability Band Barbell Press (5×5 building)

Using bands hang plates or kb from barbell collars and press

Metcon (Weight)

1 Round Not For Time

100 Back Squats

100 Ring Rows (elevated feet if possible)

100 Ring Dips (modify if needed)

make note of weight, rep scheme, etc…

10/18/17

CrossFit BattleCry – CrossFit


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

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Kettlebell DT (BattleCry) (Time)

5 Rounds for time:

12 Kb Swings 80/53

9 Kb Cleans (each on both sides)

6 Push Press (each on both sides)

Hold it (AMRAP – Reps)

10 min Hollow Hold

5 Burpee Penalty every time you break the hold.

score is 100 minus however many burpees you had to perform. If the time cap cuts you off count the ones you didn’t do but were supposed to do.

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side