Mon 12/19/16

CrossFit BattleCry – CrossFit

The BoxTribe Games are fast approaching and teams are starting to form. This is a comp for the everyday folks. NO Regional athletes. There will be Rx, Scaled and Beginner team divisions. Let Coach Ricky know if you want to compete or volunteer.

Snatch Complex Warm up (No Measure)

PVC 10x Each

Pass thru

Good Morning

OHS

Snatch Balance

3 Rounds

100 M Jog

3 Depth Jumps

Snatch Thorough Complex (Build Slowly with Perfect Form)

Snatch Grip DL+Hang Snatch+Snatch+Snatch Push Press+OHS with 5 Second Hold in the hole

Lil Ricky (Time)

Rx+

For Time

10 [email protected] 135/95

2 Rope Climbs

15 [email protected]/115

3 Rope Climbs

20 [email protected]/125

4 Rope Climbs

Rx

For Time

10 [email protected] 95/65

1 Rope Climbs

15 [email protected]/85

2 Rope Climbs

20 [email protected]/95

3 Rope Climbs

Scaled

For Time

10 Barbell [email protected] 65/35

4 Rope Rows

15 Barbell [email protected]/55

8 Rope Rows

20 Barbell [email protected]/65

12 Rope Rows