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Barbell 1/4/16

3
Jan

Barbell 1/4/16

CrossFit BattleCry – Barbell Club

Test Week
Only 3 Days of Work

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

Mobility Warm up (No Measure)

Use foam roller, lacrosse ball and bands to work on full ROM

Weightlifting Bar General Warm up (No Measure)

3 Sets of 10 or more

Pulls, Presses and Muscle Variations of the lifts

Snatch Imitation Complex

5 sets at 50%BW

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS

Clean Imitation Complex

5 sets at 50%BW

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

Back Squat (Find 6 Rep Max)

Snatch Grip Deadlift (Find 6 Rep Max)

Find a heavy weight that DOES NOT slow you down. The movement must be fast and end in a shrug. It should look like the first half of the Snatch

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