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CrossFit BattleCry – Barbell Club


week 7 of 14

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

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 from High Blocks ([email protected],65,70,75,80%)

Full snatch from bar set on blocks at mid thigh

Good Mornings (3×12 with perfect form)

Keep your back flat and head nuetral throughout the movement. Do not lock out your knees. Keep a soft bend and hinge at the hips

Metcon (Weight)

3 Rounds Not For Time

Unbroken KB Complex

6 Swings + 6 Goblet Squats + 12 Walking Goblet lunges

Go as heavy as possible. Score your heaviest round

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