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Barbell 2/10/16


Barbell 2/10/16

CrossFit BattleCry – Barbell Club

Front Rack Mobility (No Measure)

Arm Flexion, Wrist extension and Thorasic extension mobility

Weightlifting Bar General Warm up (No Measure)

3 Sets of 10 or more

Pulls, Presses and Muscle Variations of the lifts

Clean Imitation Complex ([email protected], 4 @ 50%bw)

5 sets – [email protected] [email protected] 50%BW or 50% Lift. Whichever is less

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

Clean and Jerk (6×[email protected]%)

2 High Hang Clean + 2 Front Squats + 1 P.Press (5×1 @ Daily Best)

Sonic Boom (Time)

For Time

100 M Run

10 KB Swings

200 M Run

20 KB Swings

300 M Run

30 KB Swings

400 M Run

40 KB Swings

Rx 53/35

Rx+ 80/53

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