Barbell 5/8/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Deload Week. Go light and easy on movements. Feel free to modify and work on accessories and mobility exercises that suit your needs.

Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

Power Snatch from Pause below knee (8×[email protected]%)

Make the power snatch land in a 1/4 squat

5 minutes max unbroken Kettlebell Snatches (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell snatches as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.

RX 24kg/16kg

Chubby (AMRAP – Rounds and Reps)

18 Min Amrap

1-2-3-4….

Pushup

Burpees

Air Squat

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