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Mon3/20/17

20
Mar

Mon3/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

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.
Chose your working weight for the 5 minute snatch test for these 50/50. Do not build and complete as quickly as possible with quality form. The clock will be ticking. Log time in your notes.

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

Metcon

Cool Down

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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