Barbell 3/2/16

CrossFit BattleCry – Barbell Club

Front Rack Mobility (No Measure)

Arm Flexion, Wrist extension and Thorasic extension mobility

Weightlifting Bar General Warm up (No Measure)

3 Sets of 10 or more

Pulls, Presses and Muscle Variations of the lifts

Clean Imitation Complex ([email protected], 4 @ 50%bw)

5 sets – [email protected] [email protected] 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 and Jerk (8×[email protected]%)

Back Rack Lunges (3×3 @ Daily Best)

Mocha Crappaccino (Weight)

Must Complete 2 UNBROKEN Cycles of the following movements on each arm without putting down the KB. Build for Best Load. Must Alternate Arms Between Each Cycle

5 Single Arm KB Swings

5 F. Rack Squats

5 Snatches

5 Cleans and Jerks