9
Jan
Barbell 1/9/17
CrossFit BattleCry – Barbell Club
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch
10 Reps of Each
Core warmup (No Measure)
3x Child’s pose into cobra
5x Cat Cow Pose
30 Sec Hip Stretch(L&R)
Max Effort Plank
Max Effort Hollow Hold
Max Effort Ring Plank
Max Effort L Hang
Snatch (7×[email protected]% with 3 sec. hold in the hole)
Snatch Bal Complex 1 (6×1 building if possible)
1 Snatch Bal + 3 OHS + 5 Sec Hold on last squat
Front Sq. -Tempo 5 Second Down (5×2 @ 65-75%)
Take 5 seconds to descend into the bottom of a front squat then stand up as fast as possible
Dragon Ass (Weight)
3 Rounds
200 M Over Head Bar Carry
50 M Wheel Barrow Carry
-Rest 1 Min Between each move
Cool Down
Roll out and stretch.