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Barbell 1/4/17


Barbell 1/4/17

CrossFit BattleCry – Barbell Club

Clean and Jerk Warm-up (No Measure)

3x with 50% of max

First Pull, 4 second First Pull + Clean

Dip in straight line

Then Jerk

Keep these things in mind:

Dip In Straight Line

Chin Navigates the bar

Hip Extension*

Overhead Position

Clean and Jerk (7×[email protected]% with 3 second hold in the hole)

Clean Grip High Pulls From above the knees (3×[email protected]%)

Hang the bar about 1 inch above the knees and perform a high pull no higher than your collar bone. Treat it the same as you would a hang clean

Musk (Weight)

3 Rounds Not For Time

10 Alternating KB P. Press

10 Alternating KB Pistols

10 Ring Muscle Ups

10 Ring Dips

Score Your BW + Weight of the two kettlebells you used. Use the same weight for all sets

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

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