6
Dec
Barbell 12/8/15
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
2 High Hang Clean + 2 Front Squats + 1 P.Press (5 sets building with perfect form)
Sumo Deadlift (5×3 at 5lbs more than last week)
Overhead Squat (5×3 building)
Metcon (No Measure)
5×12 Supine Tricep Pull Overs
5×12 Ballistic KB Rows
5×8 Banded Ricky Rotations each side
Work on Wrist Pushups
3 Rounds
ME Frog Hold
ME L Sit