24
Oct
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