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barbell 9/13/17


barbell 9/13/17

CrossFit BattleCry – Barbell Club


week 10 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

RDL – Romanian Deadlift (3×12 with perfect form)

Focus on keeping a flat lumbar spine and using your natural stretch reflex to come up and squeeze into the finish position
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

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