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Barbell 12/21/15


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)


20 Goblet Lunges

20 Pushups

20 Pullups

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