27
Jul
Thur 7/27/17
CrossFit BattleCry – CrossFit
Announcement
Volunteers are needed for Fitness Under Fire. Please text Coach Ricky @ 321 304 7283 to sign up
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch
10 Reps of Each
3 Position Clean + 1 Jerk every 90 seconds x7 (7×1)
Perform a 3 Pos. Clean + 1 Jerk every 90 sec
high hang, top of knee and floor
All full Squat
Modify to Power Clean with no squat if desired
Metcon
Choose the version of the wod that suits you best.
Fookenliften (Renegades) (AMRAP – Rounds and Reps)
AMRAP 14
20 DL 245/155
15 Box Jump over 24/20
10 C2B
Rx+ 275/175, 30/24
Fookenliften (BattleCry) (AMRAP – Rounds and Reps)
AMRAP 14
20 Deadlifts 185/105
15 Jump Squats 24/20
10 Ring Rows
Rx+ 225/135, Box Jumps 20in, Pullups
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