Barbell 1/18/17

CrossFit BattleCry – Barbell Club

Clean and Jerk Warm-up (No Measure)

3x with 50% of max

First Pull, 4 second First Pull + Clean

Dip in straight line

Then Jerk

Keep these things in mind:

Dip In Straight Line

Chin Navigates the bar

Hip Extension*

Overhead Position

Clean and Jerk (5×[email protected]% with 3 second hold in the hole)

Clean Grip High Pulls From above the knees (3×[email protected]%)

Hang the bar about 1 inch above the knees and perform a high pull no higher than your collar bone. Treat it the same as you would a hang clean

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

Preppo (AMRAP – Reps)

40 Seconds On

40 Seconds Off

3 Rounds of the following Cycle:

Interval a- Alternating Pistols

Interval b- Muscle Ups

Interval c- HSPU

Keep score of total reps

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side