3
Oct
Barbell 10/3/16
CrossFit BattleCry – Barbell Club
Week 1 of 9 begins today. This cycle is focused on the hypertrophy and core stability required to progress the Olympic lifts
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS
10 Reps of Each
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
Snatch off low blocks (5×[email protected]%)
Set box just below knee
Snatch Push Press (3×10)
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