Barbell 2/22/2017
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
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
Clean (2×[email protected],65 – 2×[email protected],75,80,85)
2 High Hang Clean + 2 Front Squats + 1 P.Press (1×[email protected],70,75)
Back Squat (1×[email protected]%, 3×[email protected]%)
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
Metcon (Weight)
3 Rounds
100M Farmers Carry
5 Stone to shoulder
10 Banded OHS
make note of weights and modifications
not for time