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Barbell 11/9/16


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

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