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Mon 8/28/17

28
Aug

Mon 8/28/17

CrossFit BattleCry – CrossFit

Announcement

Thank you all for participating, volunteering and supporting our Fitness Under Fire event this past saturday. We had an awesome turn out and nothing but positive feedback. We love our community and we love our box. Thank you BattleCry

If you like craft beer and enjoyed the selection at the comp make sure to check out Bowigens.

www.bowigens.com

Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

Skill Work

Grab a PVC and Coach will breakdown how to properly cycle power snatch reps

Power Snatch (3 Cycled reps every 90 seconds for 9 min (7 times))

@60-65% of your 1RM Snatch. Practice good form and proper reset between reps.

Keep the same weight

Bowigens (Renegade) (Time)

For time:

100 dubs

50 KBS 70/53

40 T2B

30 Back squats (No racks) 115/75

20 S2OH

100 dubs

15 min cap

Bowigens (BattleCry) (Time)

For time:

200 Singles

30 Russian KBS 53/35

30 K2E

30 Goblet Sq

20 KB Clean and Press

200 Singles

15 min cap

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

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