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Barbell 7/1/16


Barbell 7/1/16

CrossFit BattleCry – Barbell Club


Grunt Work Warmup (No Measure)

Arm Circles

Knee Raises

Leg Swings

Hand Walk Outs

5 Rounds

20 Second Animal Crawl

20 Second Gator pushups

20 Second Animal Crawl

20 Second Jump Squats


Clean Imitation Complex

4 sets – [email protected] [email protected] 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

2 High Hang Clean + 2 Front Squats + 1 P.Press (5 Sets Building)

Single Leg Romanian DeadLift (3×5 on each leg Heavy)

Split Stance Dbl KB Press (3×5 Heavy with Great Form)

Pushups and Pullups Super Set (AMRAP – Rounds and Reps)

3 Sets of Pushups and Pullups with Great Form.

Score Rounds as Pushup Reps and Reps as Pullup Reps.

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