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Barbell 2/20/17


Barbell 2/20/17

CrossFit BattleCry – Barbell Club

Barbell Announcement (No Measure)

Week 2 of 6

We’ll be working on components of the lifts and general strengths to compliment further progression in the lifts

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

Snatch (2×[email protected],65 – 2×[email protected],75,80,85)

1 Power Snatch + 1 Hang Sqt. Snatch + 1 OHS (1×[email protected],70,75)

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