9
Nov
Barbell 11/9/16
CrossFit BattleCry – Barbell Club
Deadlift Warmup (No Measure)
10 Minutes Warm Up
2-3 Rounds
5 Good Mornings
5 Goblet Squats
10 KB Swings
Use a light weight for 1 practice round
then a medium weight
for 2-3 rounds
Clean Imitation Complex (3×[email protected]%)
3 sets @ 50%BW or 50% Lift. Whichever is less
Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk
Clean (2×[email protected],2×[email protected],2×[email protected],2×[email protected])
Deadlift (1×[email protected],70,75,80)
Suitcase Carry (3x25M Each Side H.A.P.)
SuperMan Plank (3xME)
Score Seconds as Reps