15
Feb
Barbell 2/15/17
CrossFit BattleCry – Barbell Club
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
Clean Imitation Complex
3 sets @ 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
High Hang Clean w/No Foot Movement (1×[email protected],65,70,75,80)
Clean Pull (3×3 @75%)
MONGO (Time)
3 Rounds
10 Muscle ups
20 HSPU
30 KB Swings 80/62
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