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