Barbell 2/27/17
CrossFit BattleCry – Barbell Club
Barbell Announcement (No Measure)
Week 3 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] – 2×[email protected],80,85,87)
1 Power Snatch + 1 Hang Sqt. Snatch + 1 OHS (1×[email protected],70,75)
Same as last week. Focus on form. Not Weight
Paused Front Squat (1×[email protected]%, 3×[email protected]%)
Hold for 3 Seconds in the hole
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