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Barbell 12/7/15


Barbell 12/7/15

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

Split Jerk ([email protected],60,70 3×[email protected],80,85)

Split Press (6,5,4,3,3,3 Building)

Back Squat (3×3 @ 70% 3×2 @73%)

Metcon (Weight)

200 M Heavy Sled Push

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