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Barbell 3/7/16


Barbell 3/7/16

CrossFit BattleCry – Barbell Club

Week 2 of 3rd Meso Cycle

Mobility Warm up (No Measure)

Use foam roller, lacrosse ball and bands to work on full ROM

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

Weightlifting Bar General Warm up (No Measure)

3 Sets of 10 or more

Pulls, Presses and Muscle Variations of the lifts

Snatch Imitation Complex ([email protected] [email protected]%bw)

5 sets at 50%BW

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS

Snatch (8×1 @90)

1 Power Snatch + 1 Hang Sqt. Snatch + 1 OHS (4×1 @ Daily Best)


Snatch Grip Deadlift (3×[email protected] Daily Best)

Goreala (Weight)

For Load Complete an UB Cycle

5 Dumbell Squat Snatches

5 Dumbell Shoulder 2 Overhead

5 Dumbell Thrusters

Only record score if you successfully complete the cycle on both arms at the same weight. You are allowed to rest between arms

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