18
Jan
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