Wednesday 4/13/16

CrossFit BattleCry – Barbell Club

warm up

Weightlifting Bar General Warm up (No Measure)

3 Sets of 10 or more

Pulls, Presses and Muscle Variations of the lifts

Clean Imitation Complex

5 sets – [email protected] [email protected] 50%BW or 50% Lift. Whichever is less

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

Weightlifting

Clean (6×[email protected]%)

Push Press (6×[email protected]%)

Alternating Shoulder Press (4×24 total)

Use 2 DB or KB

DB/KB Row (4×12 each arm)

Metcon (No Measure)

6 Rounds

30 Hollow Rocks

20 Plank Taps