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Barbell 1/11/16 Week 2


Barbell 1/11/16 Week 2

CrossFit BattleCry – Barbell Club

Mobility Warm up (No Measure)

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

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

Weightlifting Bar General Warm up (No Measure)

3 Sets of 10 or more

Pulls, Presses and Muscle Variations of the lifts

Snatch Imitation Complex (1 set at Bar, 4 at 50%BW)

5 sets at 50%BW

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS

Snatch (8×3 @60%)

Power Snatch from Pause below knee (3×3 @ Daily Best)

Its 9 reps. If you want to go heavier and do singles, that is fine too. Just perform 9 reps total with good form

400 M Single Arm OVHD Carry (Weight)

Hold a kb or db overhead and walk while keeping your arm completely locked out.

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