28
Feb
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