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Barbell 12/3/15


Barbell 12/3/15

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

High Hang Snatch+Snatch Balance+OHS ([email protected]%)

Build up to target weight then perform 4 sets at target weight. Hold Last Squat for a 3 count.

Paused Front Squat (5×3 @80%)

Build to target weight then perform all sets and reps at target weight.

Hold for a 2 second count

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

6 Overhead Lunges at 60% of Snatch

10 Burpees Over Bar

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