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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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.

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