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Barbell 3/1/2017


Barbell 3/1/2017

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

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],75,80,85,87)

2 High Hang Clean + 2 Front Squats + 1 P.Press (1×[email protected],70,75)

Back Squat (1×[email protected]%, 3×[email protected]%)

same weight. Focus on form

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

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