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