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barbell 6/28/17


barbell 6/28/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 4 of 4

This is the last week before the meet. Focus on mental preparedness. Envision yourself warming up getting ready for that big lift on the platform. Start thinking about what weights you like to warm up with and how you like to get ready. This week is about being ready. We’ve worked long and hard and now we just have to get our heads in the game and do what we came to do.

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

5 Club Swings + 5 Club Swings + 5 Club Swipes on each hand

1 min Barbell Ankle Stretch

6 alternating side lunge stretch

Barbell Meet Prep (No Measure)

With a 2 min EMOM clock running hit these lifts

Snatch % 50,60,70,75,80

Rest 5 Min

C&J %


Know your weights before you start and have the plates ready to go. This exercise is about getting comfortable lifting under time constraints

Stick to the clock. If you miss a lift go on to the next weight. See how you feel going up after a missed lift. This is about mental preparedness.

Mobility Work (No Measure)

Start with your feet and wrists and work your way all the way to your hip flexors and lumbar spine. This is important. Don’t skip it. Take at least half hour stretching, smashing, flossing and massaging.

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