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Barbell 12/28/16


Barbell 12/28/16

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Squat Mobility and Warm up (No Measure)

Roll Out Glutes and Piriformis

Pigeon Stretch and Hip Openers

Kneeling Hip Flexor Stretch

Ankle Dorsiflexion (Flossing, Contract and Release)

Calves and Feet (Smash, Roll, etc…)

Snatch ([email protected]%)

Warm Up lits dont count. Only count your reps at target load. One rep at a time

Snatch Thorough Complex (3 Sets at heavy but perfect)

Snatch Grip DL+Hang Snatch+Snatch+Snatch Push Press+OHS with 5 Second Hold in the hole
Start @60%. Build with Excellent form. DO NOT EXCEED THE LIMITS OF PERFECT FORM

Paused Front Squat (3×3 @70-80%)

Pause for a 3 count in the hole

Metcon (Weight)

4 Rounds Not for time

3 Depth Box Jumps

5 Tire Flips

10 Ring Dips

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