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Barbell 3/15/2017

15
Mar

Barbell 3/15/2017

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

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],70,75 1×[email protected],85,90)

Metcon (Weight)

3 Rounds Not For Time

15 Heavy Swings

M.E. Muscle Ups

M.E. Deficit HSPU

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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