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
Clean and Jerk (6×1 @80% or more)
Complete a total of 8 reps performed one at a time at a load equal or greater than 70%. You may build
Hang Power Snatch (5×3 heavy)
High Hang Snatch w/ No Foot Movement (5×2 building)
Set up in Power Position w/ feet in Squat Position. Perform a Snatch without letting your feet lose contact with the ground throught the lift.
Complete the complex 3x to make one set. Perform 5 sets. Start Light and Build
Back Squat (5-3-1 build to heavy single)
Not For Time
50 Russian Twists w/plate 25/15
30 Hollow Rocks w/plate 25/15
12 Barbell Good Mornings