Barbell 7/17/17

CrossFit BattleCry – Barbell Club

Barbell Announcement (No Measure)

Week 3 of 14

This program is a 14 week cycle ending Oct 14th in time for the Bay Street Barbell Bash in Jacksonville.

This cycle will consist of a 6 week strength cycle followed by 8 weeks of hard and heavy lifting. Stay committed and see it through. Ask Coach Ricky about any concerns you may have.

Lets get to work.

PVC Warmup (No Measure)

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

10 Reps of Each

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

Snatch (6×1 @80% or more)

Complete a total of 6 reps performed one at a time at a load equal or greater than 70%. You may build

Clean w/ 3 second pause at knee ([email protected]%)

Push Press (Find a 20 rep UB max with good form)

Front Squat (5-3-1 building to a heavy single)

Metcon (Weight)

Not For Time

5 Rounds

12 HSPU

12 Strict Pullups

20 Heavy UB KB Swings