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Barbell 12/1/15


Barbell 12/1/15

CrossFit BattleCry – Barbell Club

Ultimate Weightlifting Warm Up- Breaking Muscle (No Measure)

Perform all exercises with minimal load, focusing on technique, bar paths, and speed.

500 meter row

Foam Roll

Dynamic Warm Up

Weightlifting Mobility Circuit with Bar 1×30-60 seconds per stretch

Jerk Footwork Drills 2×3-5/exercise

Muscle Snatch/Clean (choose exercise based on what lift you have that day) 2×3-5

Snatch/Clean High Pull 2×5-10

High Hang Snatch/Clean 2×3-5

BTN Clean Grip Push Press 2×3-5

BTN Snatch Grip Push Jerk in Squat 2×3-5

2 Position Clean (Below Knee&Ground) (2×1@40,50,60,65,70,75,80)

Deadlift (5×3 @80%)

Overhead Squat (5×4 Building)

Build to a heavy 4 rep set

Metcon (No Measure)

3 Rounds NFT

6 Banded Anti Rotation Holds Each Side

8 Wrist Pushups

M.E. Frog Hold

M.E. L Sit Hold

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