Barbell 6/29/16

CrossFit BattleCry – Barbell Club

Warm-up

Deadlift Warmup (No Measure)

10 Minutes Warm Up

2-3 Rounds

5 Good Mornings

5 Goblet Squats

10 KB Swings

Use a light weight for 1 practice round

then a medium weight

for 2-3 rounds

Snatch Imitation Complex

4 sets at 50%BW

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

Weightlifting

Snatch (3×[email protected],2×[email protected],2×[email protected],2×[email protected],2×[email protected],2×[email protected],3×[email protected])

Overhead Walking Single KB Lunge (3×8 Steps )

Walking Lunges with One Kettlebell Held OVHD. Each Set is completed with KB on Left and Right Arm for a total of 2 sides per set.

Core Basics (No Measure)

5 Rounds

20 Weighted Hollow Rocks

20 Weighted Russian Twists

20 Twisting Knees To Elbows on Slings

20 Banded Anti Rotations(10/10)