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barbell 8/21/17


barbell 8/21/17

CrossFit BattleCry – Barbell Club


week 8 of 14 – Deload Week

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch Imitation Complex

3 sets at 50%BW or 50% of 1 RM

Whichever is less

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

Snatch from High Blocks ([email protected],65,70%)

Full snatch from bar set on blocks at mid thigh

Single Arm KB Swing (3×12 with perfect form)

Perform each set on both sides
Keep your back flat and head nuetral throughout the movement. Do not lock out your knees. Keep a soft bend and hinge at the hips

Metcon (Weight)

2 Rounds

Row 500 M

20 KB Goblet Lunges(1,2)

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