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