Barbell 10/17/16

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

week 3 of 9

Mobility Warm up (No Measure)

Use foam roller, lacrosse ball and bands to work on full ROM

Make sure to work on wrists, shoulders, hips and ankles

Snatch Imitation Complex (3 Sets)

3 sets at 50%BW or 50% of 1 RM

Whichever is less

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS
add 5 lbs from last week

Snatch (5×[email protected]%)

Snatch Push Press (3×8)

Double Overhead Carry (4 x 25M at medium weight focused on neutral spine.)

Use 2 Kettlebells and Carry in a fully locked out overhead position for 25 Meters

Metcon (No Measure)

5 Rounds NOT FOR TIME

20 Russian Twists with Plate

M.E. 1 Leg RIngs Plank

20 Twisting K2E

M.E. 1 Leg Rings Plank