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Mon2/20/17

20
Feb

Mon2/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Today we enter week #3 of our Snatch Cycle. This begins the implementation of breath control to maximize your movement. During today’s Snatches we will be breaking them up into unbroken sets of 20 (10/10) as we practice our breathing technique.

100 KB snatches (Weight)

Complete 100 kb snatches at one prescribed weight. Break up reps 50/50. Complete all 50 on your least dominate side BEFORE moving on to the other 50.

Metcon

Monster House (AMRAP – Reps)

NFT

Build sets (not weight)with good form until Failure. Start at 1. Rest 30 sec between each set. If during a full set you release the bells that set is done and you have fully completed the workout. Enter your score and move towards the cool down.

Double Snatch

Double Thruster

RX=2x20kg/2x12kg

RX+=2x24kg/2x16kg

Cool Down

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold

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