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Barbell 2/13/17


Barbell 2/13/17

CrossFit BattleCry – Barbell Club

Coach Ian winning 2nd place in the Senior Division 69kg weightclass @ BTG Bars

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

warm up 5 (No Measure)

Wrist mobility stretches

Prone Twists & Pec Stretch

Downward dog to Child”s pose to Cobra to Push ups into side plank

Lunge and Reach to hamstring stretch

Sumo Squats to Hamstring stretch

Banded Side steps and squats

Snatch Imitation Complex

3 sets at 50%BW or 50% of 1 RM

Whichever is less

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

High Hang Snatch + OHS ([email protected],[email protected],[email protected],[email protected],[email protected])

Full Snatch from Bar 3/4 up your thighs. Keep Shins vertical, shoulder blades pinched, knuckles down

1&1/4 Front Squats (3×[email protected]%)

Metcon (Weight)

3 Rounds

10 Single Arm DB/kb Strict Press on each arm

10 Elevated RIng Rows with 3 second decent

20 Banded Rotations each side

30 Hollow Rocks

20 Supermans
make note of weights and modifications

not for time

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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