25
Jan
Barbell 1/25/17
CrossFit BattleCry – Barbell Club
Upper body Warm Up (No Measure)
4 Rounds
3 Hand Walk Outs
12 Ring Rows
Clean Imitation Complex
3 sets @ 50%BW or 50% Lift. Whichever is less
Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk
Metcon (No Measure)
Jerk Drills with PVC
Set Up
Controlled Dip
Full Extention
Land and Reset
Power Clean + Jerk (5×1 @60% with 10 second hold over head)
10 sec Hang Pull up test (AMRAP – Rounds)
Hang for 10 seconds performing 1 pullup every hang for as long as possible. Continue for a total of 30 pullups or failure
Metcon (No Measure)
10 min mobility time
wrist and forearm stretching
shoulder smashing
hip opener