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Mon2/6/17

6
Feb

Mon2/6/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Skill Work

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.

Metcon

Metcon (Weight)

8 rounds (NFT)

10 swings

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.
RX=24KG/16KG

Cool Down

KB Snatch cool Down (No Measure)

wall lat stretch

thread the needle

neck rolls

seated side stretch

back roll out

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