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Barbell 3/13/17


Barbell 3/13/17

CrossFit BattleCry – Barbell Club

Barbell Announcement (No Measure)

Week 5 of 6

Going Heavy Again. Low Volume.

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

2x50m side shuffle

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],70,75 1×[email protected],85,90)

Above and Beyond (Weight)

3 Sets

Both Sides Unbroken

3 KB Snatch + 2 KB Windmill + 1 OHS

Start with left on first set then start with right on second

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

10 Single Arm DB/kb Strict Press on each arm

10 Elevated RIng Rows with 3 second decent

20 Banded Rotations each side

40 Hollow Rocks

20 Supermans
make note of weights and modifications

not for time

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