29
Nov
Barbell 11/30/15
CrossFit BattleCry – Barbell Club
Ultimate Weightlifting Warm Up- Breaking Muscle (No Measure)
Perform all exercises with minimal load, focusing on technique, bar paths, and speed.
500 meter row
Foam Roll
Dynamic Warm Up
Weightlifting Mobility Circuit with Bar 1×30-60 seconds per stretch
Jerk Footwork Drills 2×3-5/exercise
Muscle Snatch/Clean (choose exercise based on what lift you have that day) 2×3-5
Snatch/Clean High Pull 2×5-10
High Hang Snatch/Clean 2×3-5
BTN Clean Grip Push Press 2×3-5
BTN Snatch Grip Push Jerk in Squat 2×3-5
Split Jerk ([email protected],60,70 2×[email protected],80,85)
Split Press (6,5,4,3,3,3)
Build to a heavy 3 rep set
Pausing Back Squat (3,3,3,3,3 @70%)
2 Second Pause at the bottom of the squat. Do all sets at target weight
Metcon (Time)
3 RFT
50 M Heavy Suitcase Carry
30 KB Swings