29
Nov
Barbell 12/1/15
CrossFit BattleCry – Barbell Club
Ultimate Weightlifting Warm Up- Breaking Muscle (No Measure)
Perform all exercises with minimal load, focusing on technique, bar paths, and speed.
500 meter row
Foam Roll
Dynamic Warm Up
Weightlifting Mobility Circuit with Bar 1×30-60 seconds per stretch
Jerk Footwork Drills 2×3-5/exercise
Muscle Snatch/Clean (choose exercise based on what lift you have that day) 2×3-5
Snatch/Clean High Pull 2×5-10
High Hang Snatch/Clean 2×3-5
BTN Clean Grip Push Press 2×3-5
BTN Snatch Grip Push Jerk in Squat 2×3-5
2 Position Clean (Below Knee&Ground) (2×[email protected],50,60,65,70,75,80)
Deadlift (5×3 @80%)
Overhead Squat (5×4 Building)
Build to a heavy 4 rep set
Metcon (No Measure)
3 Rounds NFT
6 Banded Anti Rotation Holds Each Side
8 Wrist Pushups
M.E. Frog Hold
M.E. L Sit Hold