barbell 9/29/17

CrossFit BattleCry – Barbell Club


Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Barbell Meet Prep e2mom (e2mom)

12 min e2mom Snatch building then 10 min rest and another 12 min e2mom C&J

Meet standards apply

Score total load of both lifts. Make note of each individual lift

Partner Smash Shoulder/Back/Legs (No Measure)

Grab a partner and Smash your shoulder, back and legs. Use a slam ball, a roller or whatever else suits the purpose.

Leave a Reply

Your email address will not be published. Required fields are marked *