21
Dec
Barbell 12/21/15
CrossFit BattleCry – Barbell Club
Deload Week
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
Heaving Snatch Balance (@50-60% 4×3)
Good Mornings (4×3 Light to Medium Load)
Metcon (Time)
3 ROUNDS
20 Goblet Lunges
20 Pushups
20 Pullups