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Barbell 1/19/16


Barbell 1/19/16

CrossFit BattleCry – Barbell Club

Mobility Warm up (No Measure)

Use foam roller, lacrosse ball and bands to work on full ROM

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

Weightlifting Bar General Warm up (No Measure)

3 Sets of 10 or more

Pulls, Presses and Muscle Variations of the lifts

Clean Imitation Complex

5 sets – [email protected] [email protected] 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 and Jerk (8×[email protected]%)

Power Clean (3×[email protected] Daily Best)

Alternating Shoulder Press (3×10)

Use 2 DB or KB

Turkish Get Up (3×3 on both sides)

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