barbell 6/19/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 3 of 4

This is a short meso cycle leading up to the Pralium on July 1st and 2nd for those competing.

Announcement (No Measure)

Week 3 of 4

This is a short meso cycle leading up to the Pralium on July 1st and 2nd for those competing.

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

5 Club Swings + 5 Club Swings + 5 Club Swipes on each hand

1 min Barbell Ankle Stretch

6 alternating side lunge stretch

Snatch (build to 1×1@95%)

Metcon (Weight)

3 rounds not for time

20 heavy single arm kb swings on each arm

30 Calorie Air Dyne

THEN

ME Plank

ME Hollow Hold

Snatch Balance (Build to a 1 rep max)

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