13
Apr
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