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Barbell 3/6/17


Barbell 3/6/17

CrossFit BattleCry – Barbell Club

Barbell Announcement (No Measure)

Week 4 of 6

We’ll be deloading a bit this week. Take some time to focus on the health of your joints and mobility

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

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 Balance + OHS (3×[email protected] to medium load)

Metcon (Weight)

3 Rounds

200M Farmers Carry

20 Alt. Weighted Step Ups

(at a height no higher than your knee)

20 Wall Ball Shots
make note of weights and modifications

not for time

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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