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
CF Kids
For Time
10 [email protected] 15
1 Rope Climbs
15 [email protected]
2 Rope Climbs
20 [email protected]
3 Rope Climbs