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Barbell 12/15/15


Barbell 12/15/15

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 High Hang Clean + 2 Front Squats + 1 P.Press (5 sets building with perfect form)

Sumo Deadlift (5×3 at 5lbs more than last week)

Overhead Squat (5×3 building)

Metcon (No Measure)

6×12 Supine Tricep Pull Overs

6×16 Ballistic KB Rows

6×16 Banded Ricky Rotations each side

Work on Wrist Pushups

3 Rounds

ME Frog Hold

ME L Sit

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