CrossFit BattleCry – Kettlebell Club
We have 10 minutes to complete the warm up.
Singles warm up (No Measure)
2x Side Plank max hold
Wrist rolls, finger stretches
golf ball palm smash
Peanut Angels and roll out
Lat roll out or wall stretch
3X3 arm bar stretch w/ 5 sec hold
Welcome to the first day of our 10 week Snatch Cycle. We will be focusing on strengthening all components of the snatch. At the end of our 10 weeks we will revisit our BELOVED 10 minute snatch cycle t est. I am excited to revisit this cycle with all of you and look forward to watching all the inevitable progress.
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.
Today we will stick with our light weight kb and log our time in our notation box. We have 15 minutes to complete our skill work.
8 rounds (NFT)
10 goblet squats
10 single overhead press
Focus on NOT putting the bell down during each set. Take about a 1 to 2 minute break between each set.
KB Snatch cool Down (No Measure)
wall lat stretch
thread the needle
seated side stretch
back roll out