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Barbell 12/30/16

30
Dec

Barbell 12/30/16

CrossFit BattleCry – Barbell Club

Shoulder Stability Warm Up (No Measure)

2×3 Reps on Each Side

KB Arm Bar

Standing Windmill

Clean and Jerk ([email protected]%)

warm up sets dont count. one rep at a time

Clean & Jerk Thorough Complex (3 sets at heavy but perfect)

Clean Grip DL+ Hang Clean+Clean+Push Press+Front Squat with 5 second hold in the hole
build slowly from 60% then 3 sets at heavy with great form. build slowly

1inch Deficet Clean 1st pull (5×3 HAP)

KB Contoller (Weight)

DB KettleBell Complex

RIght Side

3 KB Swings

2 Cleans

1 Front Squat

Right Side Step

1 Front Squat

1 Right Arm Press

Left Side

3 Swings

2 Cleans

1 F. Squat

Left Side Step

1 Front Squat

1 Left Arm Press

KB Contoller (Weight)

DB KettleBell Complex

RIght Side

3 KB Swings

2 Cleans

1 Front Squat

Right Side Step

1 Front Squat

1 Right Arm Press

Left Side

3 Swings

2 Cleans

1 F. Squat

Left Side Step

1 Front Squat

1 Left Arm Press

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