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Wednesday 5/11/16


Wednesday 5/11/16

CrossFit BattleCry – Barbell Club

warm up

Weightlifting Bar General Warm up (No Measure)

3 Sets of 5 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


Clean (5×[email protected]%)

Split Jerk (5×[email protected]%)

Barbell Row (5×5 )


Metcon (No Measure)

4 Rounds

12 Hollow Rocks with 10lb plate

6 Anti Rotation Plank Drill

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