6
Sep
barbell 9/06/17
CrossFit BattleCry – Barbell Club
Announcement
week 9 of 14
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
3 Position Snatch Every 90 Secondsx7 (@60-80%)
Perform a 3 Position Snatch Complex every 90 seconds for 7 rounds.
High Hang+Top of Knee+Floor
All Full Squat
Modify to Power Snatch with no Squat if desired
Good Mornings (3×12 with perfect form)
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 (Time)
5 Rounds For Time
10 OHS @50% of Snatch 1RM
20 Pullups