Barbell 10/04/17

CrossFit BattleCry – Barbell Club


PVC Warmup (No Measure)

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

10 Reps of Each

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

Club Swing + Club Clean & Swipe + Clean & Shield Cast on each hand

30 sec Barbell Ankle Stretch

6 alternating side lunge stretch

Tempo Front Squat (1 Rep @50,55,60,65,70)

3 seconds descending into the bottom of a squat then stand up as fast as possible

Overhead Squat (3×10 @50-60% of snatch 1RM)

Single Arm KB Swing Drill (3 reps at Medium To Heavy Weight)

T= Two Hand

L= Left Hand

R= Right Hand

Perform

2T+2L+2T+2R+2T

Count this as 1 rep

Metcon (Weight)

Not For Time

3 Rounds

500 M Row

25x Bench Press@50-60% 1 RM

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

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