barbell 6/5/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 1 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 (3×1@80%)

Snatch Duck Walk (3×1 rep. Get comfy at the bottom)

Overhead Squat the Bar into the bottom position. 3 Steps Forward and 3 steps backward = 1 rep

Metcon (Weight)

3 rounds not for time

12 strict hanging leg raises

20 walking mace lunges

20 curl bar standing curls

20 alternating supine dumbell tricep extensions

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