Barbell 8/9/17

CrossFit BattleCry – Barbell Club

Announcement

Week 6 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 –

Club Swing + Club Clean & Swipe + Clean & Shield Cast on each hand

30 sec Barbell Ankle Stretch

6 alternating side lunge stretch

Snatch ([email protected]%, [email protected]%, [email protected]% )

Complete a total of 3 reps performed one at a time. Warm up as desired.

Snatch Push Press (3×5)

Front Squat ([email protected] 80-90%)

Metcon (Weight)

Not For Time

2 rounds

20 Dips

20 Barbell rows

then

15 UB Pulley MU

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side