Barbell 7/26/17
CrossFit BattleCry – Barbell Club
Announcement
Week 4 of 14 – Deload week
Destination Bay Street Barbell Bash
https://floridaweightliftingfederation.com/teamregistration/
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 –
Club Swing + Club Clean & Swipe + Clean & Shield Cast on each hand
30 min Barbell Ankle Stretch
6 alternating side lunge stretch
Tempo Front Squat (1 Rep @50,55,60,65,70)
3 seconds descending into the bottom of a squat then stand up as fast as possible
Overhead Squat (3×10 @50-60% of snatch 1RM)
Single Arm KB Swing Drill (3 reps at Medium To Heavy Weight)
T= Two Hand
L= Left Hand
R= Right Hand
Perform
2T+2L+2T+2R+2T
Count this as 1 rep
Metcon (Weight)
Not For Time
3 Rounds
500 M Row
25x Bench [email protected]% 1 RM
cool down 4 (No Measure)
Standing torso rotations
Up and down arm swings
Knee rotations
Forward fold to reaching across L to R and R to L
Walk out into cobra
Childs Pose
Prone torso rotation on both sides
Supine torso rotation on both sides
Spinal rock