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Barbell 3/8/2017

8
Mar

Barbell 3/8/2017

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

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 Pull (2×[email protected],70,75)

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

Metcon (Weight)

3 Rounds

800 M Row

30 KB Swings

Weighted Hollow Rocks
make note of weights and modifications

not for time

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